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  6. Wax gourd vs. Arrowroot

Wax gourd vs. Arrowroot — In-Depth Nutrition Comparison

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Differences between Wax gourd and Arrowroot

  • Wax gourd has more Vitamin C, while Arrowroot has more Folate, Iron, Vitamin B6, Potassium, Phosphorus, Copper, Vitamin B1, Vitamin B3, and Manganese.
  • Arrowroot's daily need coverage for Folate is 84% higher.
  • Arrowroot contains 6 times less Vitamin C than Wax gourd. Wax gourd contains 10.5mg of Vitamin C, while Arrowroot contains 1.9mg.

The food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Arrowroot, raw.

Infographic

Wax gourd vs Arrowroot 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
Arrowroot
Arrowroot
Contains more Calcium +200%
Contains more Iron +484.2%
Contains more Magnesium +150%
Contains more Phosphorus +476.5%
Contains more Potassium +8980%
Contains less Sodium -75.7%
Contains more Copper +450%
Contains more Manganese +210.7%
Contains more Selenium +250%
Equal in Zinc - 0.63
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +200%
Contains more Iron +484.2%
Contains more Magnesium +150%
Contains more Phosphorus +476.5%
Contains more Potassium +8980%
Contains less Sodium -75.7%
Contains more Copper +450%
Contains more Manganese +210.7%
Contains more Selenium +250%
Equal in Zinc - 0.63

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
3
:
7
Arrowroot
Arrowroot
Contains more Vitamin C +452.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +320.6%
Contains more Vitamin B2 +5800%
Contains more Vitamin B3 +340.9%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +731.3%
Contains more Folate +8350%
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%
Arrowroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Contains more Vitamin C +452.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +320.6%
Contains more Vitamin B2 +5800%
Contains more Vitamin B3 +340.9%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +731.3%
Contains more Folate +8350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
3
Arrowroot
Arrowroot
Contains more Water +19%
Contains more Protein +960%
Contains more Carbs +340.5%
Contains more Other +373.3%
Equal in Fats - 0.2
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more Water +19%
Contains more Protein +960%
Contains more Carbs +340.5%
Contains more Other +373.3%
Equal in Fats - 0.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Arrowroot
Arrowroot
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.092
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.092

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 Arrowroot
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium 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 Arrowroot Opinion
Net carbs 2.04g 12.09g Arrowroot
Protein 0.4g 4.24g Arrowroot
Fats 0.2g 0.2g
Carbs 3.04g 13.39g Arrowroot
Calories 14kcal 65kcal Arrowroot
Sugar 1.18g Arrowroot
Fiber 1g 1.3g Arrowroot
Calcium 18mg 6mg Wax gourd
Iron 0.38mg 2.22mg Arrowroot
Magnesium 10mg 25mg Arrowroot
Phosphorus 17mg 98mg Arrowroot
Potassium 5mg 454mg Arrowroot
Sodium 107mg 26mg Arrowroot
Zinc 0.59mg 0.63mg Arrowroot
Copper 0.022mg 0.121mg Arrowroot
Manganese 0.056mg 0.174mg Arrowroot
Selenium 0.2µg 0.7µg Arrowroot
Vitamin A 0IU 19IU Arrowroot
Vitamin A RAE 0µg 1µg Arrowroot
Vitamin E 0.08mg Wax gourd
Vitamin C 10.5mg 1.9mg Wax gourd
Vitamin B1 0.034mg 0.143mg Arrowroot
Vitamin B2 0.001mg 0.059mg Arrowroot
Vitamin B3 0.384mg 1.693mg Arrowroot
Vitamin B5 0.121mg 0.292mg Arrowroot
Vitamin B6 0.032mg 0.266mg Arrowroot
Folate 4µg 338µg Arrowroot
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g 0.039g Wax gourd
Monounsaturated Fat 0.037g 0.004g Wax gourd
Polyunsaturated fat 0.088g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Arrowroot
Low Fats diet Equal
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
35%
Arrowroot
Minerals Daily Need Coverage Score
8%
Wax gourd
27%
Arrowroot

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 81mg)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food is richer in vitamins?
Arrowroot
Arrowroot 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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.