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  6. Wax gourd vs. Salsify

Wax gourd vs. Salsify — In-Depth Nutrition Comparison

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Important differences between Wax gourd and Salsify

  • Wax gourd has more Vitamin C, however, Salsify has more Vitamin B6, Vitamin B2, Fiber, Potassium, Manganese, Phosphorus, and Copper.
  • Salsify's daily need coverage for Vitamin B6 is 14% more.
  • Wax gourd has 2 times more Vitamin C than Salsify. Wax gourd has 10.5mg of Vitamin C, while Salsify has 4.6mg.

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

Infographic

Wax gourd vs Salsify 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
Salsify
Salsify
Contains more Zinc +96.7%
Contains more Calcium +161.1%
Contains more Iron +44.7%
Contains more Magnesium +80%
Contains more Phosphorus +229.4%
Contains more Potassium +5560%
Contains less Sodium -85%
Contains more Copper +218.2%
Contains more Manganese +275%
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%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Zinc +96.7%
Contains more Calcium +161.1%
Contains more Iron +44.7%
Contains more Magnesium +80%
Contains more Phosphorus +229.4%
Contains more Potassium +5560%
Contains less Sodium -85%
Contains more Copper +218.2%
Contains more Manganese +275%
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
2
:
7
Salsify
Salsify
Contains more Vitamin C +128.3%
Contains more Vitamin K +833.3%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B2 +17200%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +581.3%
Contains more Folate +275%
Equal in Vitamin B3 - 0.392
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin C +128.3%
Contains more Vitamin K +833.3%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B2 +17200%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +581.3%
Contains more Folate +275%
Equal in Vitamin B3 - 0.392

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Salsify
Salsify
Contains more Fats +17.6%
Contains more Water +18.6%
Contains more Protein +582.5%
Contains more Carbs +405.3%
Contains more Other +146.7%
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Fats +17.6%
Contains more Water +18.6%
Contains more Protein +582.5%
Contains more Carbs +405.3%
Contains more Other +146.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Salsify
Salsify
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +18.9%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +18.9%

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 Salsify
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Salsify Opinion
Net carbs 2.04g 12.26g Salsify
Protein 0.4g 2.73g Salsify
Fats 0.2g 0.17g Wax gourd
Carbs 3.04g 15.36g Salsify
Calories 14kcal 68kcal Salsify
Sugar 1.18g 2.9g Wax gourd
Fiber 1g 3.1g Salsify
Calcium 18mg 47mg Salsify
Iron 0.38mg 0.55mg Salsify
Magnesium 10mg 18mg Salsify
Phosphorus 17mg 56mg Salsify
Potassium 5mg 283mg Salsify
Sodium 107mg 16mg Salsify
Zinc 0.59mg 0.3mg Wax gourd
Copper 0.022mg 0.07mg Salsify
Manganese 0.056mg 0.21mg Salsify
Selenium 0.2µg 0.6µg Salsify
Vitamin E 0.08mg 0.19mg Salsify
Vitamin C 10.5mg 4.6mg Wax gourd
Vitamin B1 0.034mg 0.056mg Salsify
Vitamin B2 0.001mg 0.173mg Salsify
Vitamin B3 0.384mg 0.392mg Salsify
Vitamin B5 0.121mg 0.276mg Salsify
Vitamin B6 0.032mg 0.218mg Salsify
Folate 4µg 15µg Salsify
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 0.041g Wax gourd
Monounsaturated Fat 0.037g 0.003g Wax gourd
Polyunsaturated fat 0.088g 0.074g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Salsify
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
13%
Salsify
Minerals Daily Need Coverage Score
8%
Wax gourd
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 91mg)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food is richer in vitamins?
Salsify
Salsify 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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.