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  6. Wax gourd vs. Turnip greens

Wax gourd vs. Turnip greens — In-Depth Nutrition Comparison

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Summary of differences between Wax gourd and Turnip greens

  • Wax gourd has less Vitamin K, Vitamin A RAE, Folate, Copper, Vitamin C, Manganese, Vitamin E , Calcium, Vitamin B6, and Fiber than Turnip greens.
  • Turnip greens covers your daily need of Vitamin K 304% more than Wax gourd.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Wax gourd vs Turnip greens 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
Turnip greens
Turnip greens
Contains more Zinc +321.4%
Contains more Calcium +661.1%
Contains more Iron +110.5%
Contains more Magnesium +120%
Contains more Phosphorus +70.6%
Contains more Potassium +3960%
Contains less Sodium -72.9%
Contains more Copper +1050%
Contains more Manganese +501.8%
Contains more Selenium +350%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Zinc +321.4%
Contains more Calcium +661.1%
Contains more Iron +110.5%
Contains more Magnesium +120%
Contains more Phosphorus +70.6%
Contains more Potassium +3960%
Contains less Sodium -72.9%
Contains more Copper +1050%
Contains more Manganese +501.8%
Contains more Selenium +350%

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
0
:
10
Turnip greens
Turnip greens
Contains more Vitamin A +∞%
Contains more Vitamin E +2250%
Contains more Vitamin C +161%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +7100%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +462.5%
Contains more Folate +2850%
Contains more Vitamin K +13028.6%
Equal in Vitamin B3 - 0.411
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 greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin A +∞%
Contains more Vitamin E +2250%
Contains more Vitamin C +161%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +7100%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +462.5%
Contains more Folate +2850%
Contains more Vitamin K +13028.6%
Equal in Vitamin B3 - 0.411

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Turnip greens
Turnip greens
Contains more Protein +185%
Contains more Fats +15%
Contains more Carbs +43.4%
Contains more Other +256.7%
Equal in Water - 93.2
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 greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +185%
Contains more Fats +15%
Contains more Carbs +43.4%
Contains more Other +256.7%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Turnip greens
Turnip greens
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +146.7%
Equal in Polyunsaturated fat - 0.091
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +146.7%
Equal in Polyunsaturated fat - 0.091

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 greens
Lower in Saturated Fat ok
Lower in Sugar 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 Turnip greens Opinion
Net carbs 2.04g 0.86g Wax gourd
Protein 0.4g 1.14g Turnip greens
Fats 0.2g 0.23g Turnip greens
Carbs 3.04g 4.36g Turnip greens
Calories 14kcal 20kcal Turnip greens
Sugar 1.18g 0.53g Turnip greens
Fiber 1g 3.5g Turnip greens
Calcium 18mg 137mg Turnip greens
Iron 0.38mg 0.8mg Turnip greens
Magnesium 10mg 22mg Turnip greens
Phosphorus 17mg 29mg Turnip greens
Potassium 5mg 203mg Turnip greens
Sodium 107mg 29mg Turnip greens
Zinc 0.59mg 0.14mg Wax gourd
Copper 0.022mg 0.253mg Turnip greens
Manganese 0.056mg 0.337mg Turnip greens
Selenium 0.2µg 0.9µg Turnip greens
Vitamin A 0IU 7625IU Turnip greens
Vitamin A RAE 0µg 381µg Turnip greens
Vitamin E 0.08mg 1.88mg Turnip greens
Vitamin C 10.5mg 27.4mg Turnip greens
Vitamin B1 0.034mg 0.045mg Turnip greens
Vitamin B2 0.001mg 0.072mg Turnip greens
Vitamin B3 0.384mg 0.411mg Turnip greens
Vitamin B5 0.121mg 0.274mg Turnip greens
Vitamin B6 0.032mg 0.18mg Turnip greens
Folate 4µg 118µg Turnip greens
Vitamin K 2.8µg 367.6µg Turnip greens
Tryptophan 0.002mg 0.02mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.009mg 0.074mg Turnip greens
Methionine 0.003mg 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.016g 0.053g Wax gourd
Monounsaturated Fat 0.037g 0.015g Wax gourd
Polyunsaturated fat 0.088g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Turnip greens
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
141%
Turnip greens
Minerals Daily Need Coverage Score
8%
Wax gourd
26%
Turnip greens

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.037g)
Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 78mg)
Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens
Turnip greens 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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.