Salsify vs. Wax gourd — In-Depth Nutrition Comparison

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Important differences between salsify and wax gourd

Salsify has more vitamin B6, vitamin B2, fiber, potassium, manganese, phosphorus, and copper; however, wax gourd has more vitamin C.
Salsify's daily need coverage for vitamin B6 is 14% more.
Salsify has 173 times more vitamin B2 than wax gourd. Salsify has 0.173mg of vitamin B2, while wax gourd has 0.001mg.

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

Salsify

Wax gourd

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%

Contains more ZincZinc

+96.7%

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.

Salsify

Wax gourd

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%

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

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.384mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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