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  6. Wax gourd vs. Pumpkin

Wax gourd vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between Wax gourd and Pumpkin?

  • Wax gourd has less Vitamin A RAE, Copper, Potassium, Vitamin B2, Vitamin E , and Iron than Pumpkin.
  • Pumpkin's daily need coverage for Vitamin A RAE is 47% higher.
  • Wax gourd has 107 times more Sodium than Pumpkin. Wax gourd has 107mg of Sodium, while Pumpkin has 1mg.

We used Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Pumpkin, raw types in this comparison.

Infographic

Wax gourd vs Pumpkin 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
Pumpkin
Pumpkin
Contains more Zinc +84.4%
Contains more Calcium +16.7%
Contains more Iron +110.5%
Contains more Magnesium +20%
Contains more Phosphorus +158.8%
Contains more Potassium +6700%
Contains less Sodium -99.1%
Contains more Copper +477.3%
Contains more Manganese +123.2%
Contains more Selenium +50%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Zinc +84.4%
Contains more Calcium +16.7%
Contains more Iron +110.5%
Contains more Magnesium +20%
Contains more Phosphorus +158.8%
Contains more Potassium +6700%
Contains less Sodium -99.1%
Contains more Copper +477.3%
Contains more Manganese +123.2%
Contains more Selenium +50%

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
:
8
Pumpkin
Pumpkin
Contains more Vitamin C +16.7%
Contains more Vitamin K +154.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1225%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +10900%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B5 +146.3%
Contains more Vitamin B6 +90.6%
Contains more Folate +300%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +16.7%
Contains more Vitamin K +154.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1225%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +10900%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B5 +146.3%
Contains more Vitamin B6 +90.6%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Pumpkin
Pumpkin
Contains more Fats +100%
Contains more Protein +150%
Contains more Carbs +113.8%
Contains more Other +166.7%
Equal in Water - 91.6
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Fats +100%
Contains more Protein +150%
Contains more Carbs +113.8%
Contains more Other +166.7%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +1660%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +1660%

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

All nutrients comparison - raw data values

Nutrient Wax gourd Pumpkin Opinion
Net carbs 2.04g 6g Pumpkin
Protein 0.4g 1g Pumpkin
Fats 0.2g 0.1g Wax gourd
Carbs 3.04g 6.5g Pumpkin
Calories 14kcal 26kcal Pumpkin
Sugar 1.18g 2.76g Wax gourd
Fiber 1g 0.5g Wax gourd
Calcium 18mg 21mg Pumpkin
Iron 0.38mg 0.8mg Pumpkin
Magnesium 10mg 12mg Pumpkin
Phosphorus 17mg 44mg Pumpkin
Potassium 5mg 340mg Pumpkin
Sodium 107mg 1mg Pumpkin
Zinc 0.59mg 0.32mg Wax gourd
Copper 0.022mg 0.127mg Pumpkin
Manganese 0.056mg 0.125mg Pumpkin
Selenium 0.2µg 0.3µg Pumpkin
Vitamin A 0IU 8513IU Pumpkin
Vitamin A RAE 0µg 426µg Pumpkin
Vitamin E 0.08mg 1.06mg Pumpkin
Vitamin C 10.5mg 9mg Wax gourd
Vitamin B1 0.034mg 0.05mg Pumpkin
Vitamin B2 0.001mg 0.11mg Pumpkin
Vitamin B3 0.384mg 0.6mg Pumpkin
Vitamin B5 0.121mg 0.298mg Pumpkin
Vitamin B6 0.032mg 0.061mg Pumpkin
Folate 4µg 16µg Pumpkin
Vitamin K 2.8µg 1.1µg Wax gourd
Tryptophan 0.002mg 0.012mg Pumpkin
Threonine 0.029mg Pumpkin
Isoleucine 0.031mg Pumpkin
Leucine 0.046mg Pumpkin
Lysine 0.009mg 0.054mg Pumpkin
Methionine 0.003mg 0.011mg Pumpkin
Phenylalanine 0.032mg Pumpkin
Valine 0.035mg Pumpkin
Histidine 0.016mg Pumpkin
Saturated Fat 0.016g 0.052g Wax gourd
Monounsaturated Fat 0.037g 0.013g Wax gourd
Polyunsaturated fat 0.088g 0.005g Wax gourd

Which food is preferable for your diet?

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

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
55%
Pumpkin
Minerals Daily Need Coverage Score
8%
Wax gourd
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.58g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 52)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 106mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.