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  6. Wax gourd vs. Turnip

Wax gourd vs. Turnip — In-Depth Nutrition Comparison

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How are Wax gourd and Turnip different?

  • Turnip is higher than Wax gourd in Vitamin C, Copper, and Potassium.
  • Turnip covers your daily need of Vitamin C 12% more than Wax gourd.
  • Wax gourd is lower in Sugar.

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Turnips, raw types were used in this article.

Infographic

Wax gourd vs Turnip 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
2
:
8
Turnip
Turnip
Contains more Iron +26.7%
Contains more Zinc +118.5%
Contains more Calcium +66.7%
Contains more Phosphorus +58.8%
Contains more Potassium +3720%
Contains less Sodium -37.4%
Contains more Copper +286.4%
Contains more Manganese +139.3%
Contains more Selenium +250%
Equal in Magnesium - 11
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Iron +26.7%
Contains more Zinc +118.5%
Contains more Calcium +66.7%
Contains more Phosphorus +58.8%
Contains more Potassium +3720%
Contains less Sodium -37.4%
Contains more Copper +286.4%
Contains more Manganese +139.3%
Contains more Selenium +250%
Equal in Magnesium - 11

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
Turnip
Turnip
Contains more Vitamin E +166.7%
Contains more Vitamin K +2700%
Contains more Vitamin C +100%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +2900%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B6 +181.3%
Contains more Folate +275%
Equal in Vitamin B3 - 0.4
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%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Contains more Vitamin E +166.7%
Contains more Vitamin K +2700%
Contains more Vitamin C +100%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +2900%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B6 +181.3%
Contains more Folate +275%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Turnip
Turnip
Contains more Fats +100%
Contains more Protein +125%
Contains more Carbs +111.5%
Contains more Other +133.3%
Equal in Water - 91.87
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more Fats +100%
Contains more Protein +125%
Contains more Carbs +111.5%
Contains more Other +133.3%
Equal in Water - 91.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Turnip
Turnip
Contains more Monounsaturated Fat +516.7%
Contains more Polyunsaturated fat +66%
Contains less Saturated Fat -31.3%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +516.7%
Contains more Polyunsaturated fat +66%
Contains less Saturated Fat -31.3%

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

All nutrients comparison - raw data values

Nutrient Wax gourd Turnip Opinion
Net carbs 2.04g 4.63g Turnip
Protein 0.4g 0.9g Turnip
Fats 0.2g 0.1g Wax gourd
Carbs 3.04g 6.43g Turnip
Calories 14kcal 28kcal Turnip
Sugar 1.18g 3.8g Wax gourd
Fiber 1g 1.8g Turnip
Calcium 18mg 30mg Turnip
Iron 0.38mg 0.3mg Wax gourd
Magnesium 10mg 11mg Turnip
Phosphorus 17mg 27mg Turnip
Potassium 5mg 191mg Turnip
Sodium 107mg 67mg Turnip
Zinc 0.59mg 0.27mg Wax gourd
Copper 0.022mg 0.085mg Turnip
Manganese 0.056mg 0.134mg Turnip
Selenium 0.2µg 0.7µg Turnip
Vitamin E 0.08mg 0.03mg Wax gourd
Vitamin C 10.5mg 21mg Turnip
Vitamin B1 0.034mg 0.04mg Turnip
Vitamin B2 0.001mg 0.03mg Turnip
Vitamin B3 0.384mg 0.4mg Turnip
Vitamin B5 0.121mg 0.2mg Turnip
Vitamin B6 0.032mg 0.09mg Turnip
Folate 4µg 15µg Turnip
Vitamin K 2.8µg 0.1µg Wax gourd
Tryptophan 0.002mg 0.009mg Turnip
Threonine 0.025mg Turnip
Isoleucine 0.036mg Turnip
Leucine 0.033mg Turnip
Lysine 0.009mg 0.036mg Turnip
Methionine 0.003mg 0.011mg Turnip
Phenylalanine 0.017mg Turnip
Valine 0.03mg Turnip
Histidine 0.014mg Turnip
Saturated Fat 0.016g 0.011g Turnip
Monounsaturated Fat 0.037g 0.006g Wax gourd
Polyunsaturated fat 0.088g 0.053g Wax gourd

Which food is preferable for your diet?

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

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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
12%
Turnip
Minerals Daily Need Coverage Score
8%
Wax gourd
12%
Turnip

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 73)
Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Turnip
Turnip is relatively richer in minerals
Which food is richer in vitamins?
Turnip
Turnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.