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  6. Wax gourd vs. Parsnip

Wax gourd vs. Parsnip — In-Depth Nutrition Comparison

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Important differences between Wax gourd and Parsnip

  • Wax gourd has less Manganese, Vitamin K, Folate, Fiber, Copper, Potassium, Vitamin B5, Vitamin E , Phosphorus, and Vitamin C.
  • Parsnip's daily need coverage for Manganese is 22% more.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Parsnips, raw.

Infographic

Wax gourd vs Parsnip 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
0
:
9
Parsnip
Parsnip
Contains more Calcium +100%
Contains more Iron +55.3%
Contains more Magnesium +190%
Contains more Phosphorus +317.6%
Contains more Potassium +7400%
Contains less Sodium -90.7%
Contains more Copper +445.5%
Contains more Manganese +900%
Contains more Selenium +800%
Equal in Zinc - 0.59
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Calcium +100%
Contains more Iron +55.3%
Contains more Magnesium +190%
Contains more Phosphorus +317.6%
Contains more Potassium +7400%
Contains less Sodium -90.7%
Contains more Copper +445.5%
Contains more Manganese +900%
Contains more Selenium +800%
Equal in Zinc - 0.59

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
0
:
9
Parsnip
Parsnip
Contains more Vitamin E +1762.5%
Contains more Vitamin C +61.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +4900%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B5 +395.9%
Contains more Vitamin B6 +181.3%
Contains more Folate +1575%
Contains more Vitamin K +703.6%
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%
Parsnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Contains more Vitamin E +1762.5%
Contains more Vitamin C +61.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +4900%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B5 +395.9%
Contains more Vitamin B6 +181.3%
Contains more Folate +1575%
Contains more Vitamin K +703.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Parsnip
Parsnip
Contains more Water +20.8%
Contains more Protein +200%
Contains more Fats +50%
Contains more Carbs +491.8%
Contains more Other +226.7%
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more Water +20.8%
Contains more Protein +200%
Contains more Fats +50%
Contains more Carbs +491.8%
Contains more Other +226.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Parsnip
Parsnip
Contains less Saturated Fat -68%
Contains more Polyunsaturated fat +87.2%
Contains more Monounsaturated Fat +202.7%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -68%
Contains more Polyunsaturated fat +87.2%
Contains more Monounsaturated Fat +202.7%

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 Parsnip
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Parsnip Opinion
Net carbs 2.04g 13.09g Parsnip
Protein 0.4g 1.2g Parsnip
Fats 0.2g 0.3g Parsnip
Carbs 3.04g 17.99g Parsnip
Calories 14kcal 75kcal Parsnip
Sugar 1.18g 4.8g Wax gourd
Fiber 1g 4.9g Parsnip
Calcium 18mg 36mg Parsnip
Iron 0.38mg 0.59mg Parsnip
Magnesium 10mg 29mg Parsnip
Phosphorus 17mg 71mg Parsnip
Potassium 5mg 375mg Parsnip
Sodium 107mg 10mg Parsnip
Zinc 0.59mg 0.59mg
Copper 0.022mg 0.12mg Parsnip
Manganese 0.056mg 0.56mg Parsnip
Selenium 0.2µg 1.8µg Parsnip
Vitamin E 0.08mg 1.49mg Parsnip
Vitamin C 10.5mg 17mg Parsnip
Vitamin B1 0.034mg 0.09mg Parsnip
Vitamin B2 0.001mg 0.05mg Parsnip
Vitamin B3 0.384mg 0.7mg Parsnip
Vitamin B5 0.121mg 0.6mg Parsnip
Vitamin B6 0.032mg 0.09mg Parsnip
Folate 4µg 67µg Parsnip
Vitamin K 2.8µg 22.5µg Parsnip
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g 0.05g Wax gourd
Monounsaturated Fat 0.037g 0.112g Parsnip
Polyunsaturated fat 0.088g 0.047g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Parsnip
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
25%
Parsnip
Minerals Daily Need Coverage Score
8%
Wax gourd
26%
Parsnip

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.62g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 97)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 97mg)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.