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.

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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.

Wax gourd

Salsify

Contains more ZincZinc

+96.7%

Contains more MagnesiumMagnesium	+80%
Contains more CalciumCalcium	+161.1%
Contains more PotassiumPotassium	+5560%
Contains more IronIron	+44.7%
Contains more CopperCopper	+218.2%
Contains more PhosphorusPhosphorus	+229.4%
Contains less SodiumSodium	-85%
Contains more ManganeseManganese	+275%
Contains more SeleniumSelenium	+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

Salsify

Contains more Vitamin CVitamin C	+128.3%
Contains more Vitamin KVitamin K	+833.3%

Contains more Vitamin EVitamin E	+137.5%
Contains more Vitamin B1Vitamin B1	+64.7%
Contains more Vitamin B2Vitamin B2	+17200%
Contains more Vitamin B5Vitamin B5	+128.1%
Contains more Vitamin B6Vitamin B6	+581.3%
Contains more FolateFolate	+275%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.392mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.032mg	0.218mg	14%
Vitamin B2	0.001mg	0.173mg	13%
Potassium	5mg	283mg	8%
Fiber	1g	3.1g	8%
Vitamin C	10.5mg	4.6mg	7%
Manganese	0.056mg	0.21mg	7%
Phosphorus	17mg	56mg	6%
Protein	0.4g	2.73g	5%
Copper	0.022mg	0.07mg	5%
Carbs	3.04g	15.36g	4%
Sodium	107mg	16mg	4%
Choline	4.9mg	25.9mg	4%
Calories	14kcal	68kcal	3%
Calcium	18mg	47mg	3%
Zinc	0.59mg	0.3mg	3%
Vitamin B5	0.121mg	0.276mg	3%
Folate	4µg	15µg	3%
Magnesium	10mg	18mg	2%
Iron	0.38mg	0.55mg	2%
Vitamin B1	0.034mg	0.056mg	2%
Vitamin K	2.8µg	0.3µg	2%
Vitamin E	0.08mg	0.19mg	1%
Selenium	0.2µg	0.6µg	1%
Protein per 100 calories	2.9g	4g	N/A
Calories per 10 g protein	350kcal	249kcal	N/A
Weight per 100 calories	714g	147g	N/A
Fats	0.2g	0.17g	0%
Net carbs	2.04g	12.26g	N/A
Sugar	1.18g	2.9g	N/A
Vitamin B3	0.384mg	0.392mg	0%
Saturated fat	0.016g	0.041g	0%
Monounsaturated fat	0.037g	0.003g	0%
Polyunsaturated fat	0.088g	0.074g	0%
Tryptophan	0.002mg		0%
Lysine	0.009mg		0%
Methionine	0.003mg		0%