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  6. Wax gourd vs. Mustard Greens

Wax gourd vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on differences between Wax gourd and Mustard Greens

  • Wax gourd has less Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , Calcium, Iron, and Vitamin B6.
  • Mustard Greens covers your daily Vitamin K needs 492% more than Wax gourd.
  • Mustard Greens contains 12 times less Sodium than Wax gourd. Wax gourd contains 107mg of Sodium, while Mustard Greens contains 9mg.

Food varieties used in this article are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Wax gourd vs Mustard Greens infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wax gourd
Wax gourd
2
:
8
Mustard Greens
Mustard Greens
Contains more Zinc +168.2%
Contains more Calcium +555.6%
Contains more Iron +128.9%
Contains more Magnesium +30%
Contains more Phosphorus +147.1%
Contains more Potassium +3140%
Contains less Sodium -91.6%
Contains more Copper +563.6%
Contains more Selenium +200%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Zinc +168.2%
Contains more Calcium +555.6%
Contains more Iron +128.9%
Contains more Magnesium +30%
Contains more Phosphorus +147.1%
Contains more Potassium +3140%
Contains less Sodium -91.6%
Contains more Copper +563.6%
Contains more Selenium +200%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wax gourd
Wax gourd
1
:
9
Mustard Greens
Mustard Greens
Contains more Vitamin A +∞%
Contains more Vitamin E +2125%
Contains more Vitamin C +141%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +6200%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +206.3%
Contains more Folate +125%
Contains more Vitamin K +21067.9%
Equal in Vitamin B5 - 0.12
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin A +∞%
Contains more Vitamin E +2125%
Contains more Vitamin C +141%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +6200%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +206.3%
Contains more Folate +125%
Contains more Vitamin K +21067.9%
Equal in Vitamin B5 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Mustard Greens
Mustard Greens
Contains more Protein +540%
Contains more Fats +135%
Contains more Carbs +48.4%
Contains more Other +126.7%
Equal in Water - 91.78
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +540%
Contains more Fats +135%
Contains more Carbs +48.4%
Contains more Other +126.7%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +91.3%
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +197.3%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +91.3%
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +197.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wax gourd Mustard Greens
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Mustard Greens Opinion
Net carbs 2.04g 2.51g Mustard Greens
Protein 0.4g 2.56g Mustard Greens
Fats 0.2g 0.47g Mustard Greens
Carbs 3.04g 4.51g Mustard Greens
Calories 14kcal 26kcal Mustard Greens
Sugar 1.18g 1.41g Wax gourd
Fiber 1g 2g Mustard Greens
Calcium 18mg 118mg Mustard Greens
Iron 0.38mg 0.87mg Mustard Greens
Magnesium 10mg 13mg Mustard Greens
Phosphorus 17mg 42mg Mustard Greens
Potassium 5mg 162mg Mustard Greens
Sodium 107mg 9mg Mustard Greens
Zinc 0.59mg 0.22mg Wax gourd
Copper 0.022mg 0.146mg Mustard Greens
Manganese 0.056mg Wax gourd
Selenium 0.2µg 0.6µg Mustard Greens
Vitamin A 0IU 12370IU Mustard Greens
Vitamin A RAE 0µg 618µg Mustard Greens
Vitamin E 0.08mg 1.78mg Mustard Greens
Vitamin C 10.5mg 25.3mg Mustard Greens
Vitamin B1 0.034mg 0.041mg Mustard Greens
Vitamin B2 0.001mg 0.063mg Mustard Greens
Vitamin B3 0.384mg 0.433mg Mustard Greens
Vitamin B5 0.121mg 0.12mg Wax gourd
Vitamin B6 0.032mg 0.098mg Mustard Greens
Folate 4µg 9µg Mustard Greens
Vitamin K 2.8µg 592.7µg Mustard Greens
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g 0.012g Mustard Greens
Monounsaturated Fat 0.037g 0.11g Mustard Greens
Polyunsaturated fat 0.088g 0.046g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Wax gourd
201%
Mustard Greens
Minerals Daily Need Coverage Score
8%
Wax gourd
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.