Wax gourd vs. Rutabagas — In-Depth Nutrition Comparison
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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 for 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.
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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.
| Contains more ZincZinc | +145.8% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +138.9% |
| Contains more PotassiumPotassium | +6000% |
| Contains more IronIron | +15.8% |
| Contains more CopperCopper | +45.5% |
| Contains more PhosphorusPhosphorus | +211.8% |
| Contains less SodiumSodium | -88.8% |
| Contains more ManganeseManganese | +133.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin KVitamin K | +833.3% |
| Contains more Vitamin CVitamin C | +138.1% |
| Contains more Vitamin EVitamin E | +275% |
| Contains more Vitamin B1Vitamin B1 | +164.7% |
| Contains more Vitamin B2Vitamin B2 | +3900% |
| Contains more Vitamin B3Vitamin B3 | +82.3% |
| Contains more Vitamin B5Vitamin B5 | +32.2% |
| Contains more Vitamin B6Vitamin B6 | +212.5% |
| Contains more FolateFolate | +425% |
| Contains more CholineCholine | +187.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 10.5mg | 25mg | 16% |
| Potassium | 5mg | 305mg | 9% |
| Phosphorus | 17mg | 53mg | 5% |
| Vitamin B1 | 0.034mg | 0.09mg | 5% |
| Vitamin B6 | 0.032mg | 0.1mg | 5% |
| Fiber | 1g | 2.3g | 5% |
| Folate | 4µg | 21µg | 4% |
| Sodium | 107mg | 12mg | 4% |
| Manganese | 0.056mg | 0.131mg | 3% |
| Zinc | 0.59mg | 0.24mg | 3% |
| Vitamin B2 | 0.001mg | 0.04mg | 3% |
| Calcium | 18mg | 43mg | 3% |
| Vitamin B3 | 0.384mg | 0.7mg | 2% |
| Fructose | 1.61g | 2% | |
| Carbs | 3.04g | 8.62g | 2% |
| Magnesium | 10mg | 20mg | 2% |
| Choline | 4.9mg | 14.1mg | 2% |
| Vitamin K | 2.8µg | 0.3µg | 2% |
| Vitamin B5 | 0.121mg | 0.16mg | 1% |
| Calories | 14kcal | 37kcal | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Protein | 0.4g | 1.08g | 1% |
| Copper | 0.022mg | 0.032mg | 1% |
| Iron | 0.38mg | 0.44mg | 1% |
| Vitamin E | 0.08mg | 0.3mg | 1% |
| Fats | 0.2g | 0.16g | 0% |
| Net carbs | 2.04g | 6.32g | N/A |
| Sugar | 1.18g | 4.46g | N/A |
| Starch | 0.4g | 0% | |
| Saturated fat | 0.016g | 0.027g | 0% |
| Monounsaturated fat | 0.037g | 0.025g | 0% |
| Polyunsaturated fat | 0.088g | 0.088g | 0% |
| Tryptophan | 0.002mg | 0% | |
| Lysine | 0.009mg | 0% | |
| Methionine | 0.003mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +25% |
| Contains more ProteinProtein | +170% |
| Contains more CarbsCarbs | +183.6% |
| Contains more OtherOther | +136.7% |
~equal in
Water
~89.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.7% |
| Contains more Mono. FatMonounsaturated fat | +48% |
~equal in
Polyunsaturated fat
~0.088g
