Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wax gourd
  5. Compare
  6. Wax gourd vs. Rutabagas

Wax gourd vs. Rutabagas — In-Depth Nutrition Comparison

Compare

How are Wax gourd and Rutabagas different?

  • Rutabagas have more Vitamin C, Potassium, Vitamin B6, Fiber, and Phosphorus than Wax gourd.
  • Daily need coverage for Vitamin C from Rutabagas is 16% higher.
  • Wax gourd contains 2 times more Zinc than Rutabagas. While Wax gourd contains 0.59mg of Zinc, Rutabagas contain only 0.24mg.

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Rutabagas, raw are the varieties used in this article.

Infographic

Wax gourd vs Rutabagas 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
Rutabagas
Rutabagas
Contains more Zinc +145.8%
Contains more Calcium +138.9%
Contains more Iron +15.8%
Contains more Magnesium +100%
Contains more Phosphorus +211.8%
Contains more Potassium +6000%
Contains less Sodium -88.8%
Contains more Copper +45.5%
Contains more Manganese +133.9%
Contains more Selenium +250%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Zinc +145.8%
Contains more Calcium +138.9%
Contains more Iron +15.8%
Contains more Magnesium +100%
Contains more Phosphorus +211.8%
Contains more Potassium +6000%
Contains less Sodium -88.8%
Contains more Copper +45.5%
Contains more Manganese +133.9%
Contains more Selenium +250%

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
Rutabagas
Rutabagas
Contains more Vitamin K +833.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +3900%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +212.5%
Contains more Folate +425%
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%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin K +833.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +3900%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +212.5%
Contains more Folate +425%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Rutabagas
Rutabagas
Contains more Fats +25%
Contains more Protein +170%
Contains more Carbs +183.6%
Contains more Other +136.7%
Equal in Water - 89.43
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Fats +25%
Contains more Protein +170%
Contains more Carbs +183.6%
Contains more Other +136.7%
Equal in Water - 89.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
0
Rutabagas
Rutabagas
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +48%
Equal in Polyunsaturated fat - 0.088
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +48%
Equal in Polyunsaturated fat - 0.088

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

All nutrients comparison - raw data values

Nutrient Wax gourd Rutabagas Opinion
Net carbs 2.04g 6.32g Rutabagas
Protein 0.4g 1.08g Rutabagas
Fats 0.2g 0.16g Wax gourd
Carbs 3.04g 8.62g Rutabagas
Calories 14kcal 37kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 1.18g 4.46g Wax gourd
Fiber 1g 2.3g Rutabagas
Calcium 18mg 43mg Rutabagas
Iron 0.38mg 0.44mg Rutabagas
Magnesium 10mg 20mg Rutabagas
Phosphorus 17mg 53mg Rutabagas
Potassium 5mg 305mg Rutabagas
Sodium 107mg 12mg Rutabagas
Zinc 0.59mg 0.24mg Wax gourd
Copper 0.022mg 0.032mg Rutabagas
Manganese 0.056mg 0.131mg Rutabagas
Selenium 0.2µg 0.7µg Rutabagas
Vitamin A 0IU 2IU Rutabagas
Vitamin E 0.08mg 0.3mg Rutabagas
Vitamin C 10.5mg 25mg Rutabagas
Vitamin B1 0.034mg 0.09mg Rutabagas
Vitamin B2 0.001mg 0.04mg Rutabagas
Vitamin B3 0.384mg 0.7mg Rutabagas
Vitamin B5 0.121mg 0.16mg Rutabagas
Vitamin B6 0.032mg 0.1mg Rutabagas
Folate 4µg 21µg Rutabagas
Vitamin K 2.8µg 0.3µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g 0.027g Wax gourd
Monounsaturated Fat 0.037g 0.025g Wax gourd
Polyunsaturated fat 0.088g 0.088g

Which food is preferable for your diet?

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

People also compare

Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon
Rutabagas
Rutabagas vs Bell pepper
Bell pepper
Rutabagas
Rutabagas vs Radish
Radish
Rutabagas
Rutabagas vs Daikon
Daikon

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
15%
Rutabagas
Minerals Daily Need Coverage Score
8%
Wax gourd
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.28g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 72)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $2.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 95mg)
Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is richer in vitamins?
Rutabagas
Rutabagas 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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.