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  6. Wax gourd vs. Purslane

Wax gourd vs. Purslane — In-Depth Nutrition Comparison

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Differences between Wax gourd and Purslane

  • Wax gourd contains less Iron, Potassium, Magnesium, Vitamin C, Manganese, Copper, and Vitamin B2 than Purslane.
  • Purslane's daily need coverage for Iron is 20% higher.
  • Purslane contains 3 times less Zinc than Wax gourd. Wax gourd contains 0.59mg of Zinc, while Purslane contains 0.17mg.

The food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Purslane, raw.

Infographic

Wax gourd vs Purslane 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
1
:
9
Purslane
Purslane
Contains more Zinc +247.1%
Contains more Calcium +261.1%
Contains more Iron +423.7%
Contains more Magnesium +580%
Contains more Phosphorus +158.8%
Contains more Potassium +9780%
Contains less Sodium -57.9%
Contains more Copper +413.6%
Contains more Manganese +441.1%
Contains more Selenium +350%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains more Zinc +247.1%
Contains more Calcium +261.1%
Contains more Iron +423.7%
Contains more Magnesium +580%
Contains more Phosphorus +158.8%
Contains more Potassium +9780%
Contains less Sodium -57.9%
Contains more Copper +413.6%
Contains more Manganese +441.1%
Contains more Selenium +350%

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
3
:
7
Purslane
Purslane
Contains more Vitamin B5 +236.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +11100%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +128.1%
Contains more Folate +200%
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%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
Contains more Vitamin B5 +236.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +11100%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +128.1%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Purslane
Purslane
Contains more Protein +407.5%
Contains more Fats +80%
Contains more Carbs +11.5%
Contains more Other +353.3%
Equal in Water - 92.86
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more Protein +407.5%
Contains more Fats +80%
Contains more Carbs +11.5%
Contains more Other +353.3%
Equal in Water - 92.86

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

All nutrients comparison - raw data values

Nutrient Wax gourd Purslane Opinion
Net carbs 2.04g 3.39g Purslane
Protein 0.4g 2.03g Purslane
Fats 0.2g 0.36g Purslane
Carbs 3.04g 3.39g Purslane
Calories 14kcal 20kcal Purslane
Sugar 1.18g Purslane
Fiber 1g Wax gourd
Calcium 18mg 65mg Purslane
Iron 0.38mg 1.99mg Purslane
Magnesium 10mg 68mg Purslane
Phosphorus 17mg 44mg Purslane
Potassium 5mg 494mg Purslane
Sodium 107mg 45mg Purslane
Zinc 0.59mg 0.17mg Wax gourd
Copper 0.022mg 0.113mg Purslane
Manganese 0.056mg 0.303mg Purslane
Selenium 0.2µg 0.9µg Purslane
Vitamin A 0IU 1320IU Purslane
Vitamin E 0.08mg Wax gourd
Vitamin C 10.5mg 21mg Purslane
Vitamin B1 0.034mg 0.047mg Purslane
Vitamin B2 0.001mg 0.112mg Purslane
Vitamin B3 0.384mg 0.48mg Purslane
Vitamin B5 0.121mg 0.036mg Wax gourd
Vitamin B6 0.032mg 0.073mg Purslane
Folate 4µg 12µg Purslane
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g Purslane
Monounsaturated Fat 0.037g Wax gourd
Polyunsaturated fat 0.088g Wax gourd

Which food is preferable for your diet?

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

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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
19%
Purslane
Minerals Daily Need Coverage Score
8%
Wax gourd
30%
Purslane

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Purslane
Purslane contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food is richer in vitamins?
Purslane
Purslane is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.