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  6. Wax gourd vs. Zucchini

Wax gourd vs. Zucchini — In-Depth Nutrition Comparison

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Differences between Wax gourd and Zucchini

  • Wax gourd contains less Vitamin B6, Vitamin C, Potassium, Vitamin B2, and Manganese than Zucchini.
  • Zucchini contains 13 times less Sodium than Wax gourd. Wax gourd contains 107mg of Sodium, while Zucchini contains 8mg.

The food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Wax gourd vs Zucchini 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
3
:
6
Zucchini
Zucchini
Contains more Calcium +12.5%
Contains more Zinc +84.4%
Contains more Magnesium +80%
Contains more Phosphorus +123.5%
Contains more Potassium +5120%
Contains less Sodium -92.5%
Contains more Copper +140.9%
Contains more Manganese +216.1%
Equal in Iron - 0.37
Equal in Selenium - 0.2
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +12.5%
Contains more Zinc +84.4%
Contains more Magnesium +80%
Contains more Phosphorus +123.5%
Contains more Potassium +5120%
Contains less Sodium -92.5%
Contains more Copper +140.9%
Contains more Manganese +216.1%
Equal in Iron - 0.37
Equal in Selenium - 0.2

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
Zucchini
Zucchini
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +70.5%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +9300%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B6 +409.4%
Contains more Folate +500%
Contains more Vitamin K +53.6%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +70.5%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +9300%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B6 +409.4%
Contains more Folate +500%
Contains more Vitamin K +53.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Zucchini
Zucchini
Contains more Protein +202.5%
Contains more Fats +60%
Contains more Other +90%
Equal in Carbs - 3.11
Equal in Water - 94.79
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +202.5%
Contains more Fats +60%
Contains more Other +90%
Equal in Carbs - 3.11
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +236.4%
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
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +236.4%
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 Zucchini
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Zucchini Opinion
Net carbs 2.04g 2.11g Zucchini
Protein 0.4g 1.21g Zucchini
Fats 0.2g 0.32g Zucchini
Carbs 3.04g 3.11g Zucchini
Calories 14kcal 17kcal Zucchini
Fructose 1.38g Zucchini
Sugar 1.18g 2.5g Wax gourd
Fiber 1g 1g
Calcium 18mg 16mg Wax gourd
Iron 0.38mg 0.37mg Wax gourd
Magnesium 10mg 18mg Zucchini
Phosphorus 17mg 38mg Zucchini
Potassium 5mg 261mg Zucchini
Sodium 107mg 8mg Zucchini
Zinc 0.59mg 0.32mg Wax gourd
Copper 0.022mg 0.053mg Zucchini
Manganese 0.056mg 0.177mg Zucchini
Selenium 0.2µg 0.2µg
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.08mg 0.12mg Zucchini
Vitamin C 10.5mg 17.9mg Zucchini
Vitamin B1 0.034mg 0.045mg Zucchini
Vitamin B2 0.001mg 0.094mg Zucchini
Vitamin B3 0.384mg 0.451mg Zucchini
Vitamin B5 0.121mg 0.204mg Zucchini
Vitamin B6 0.032mg 0.163mg Zucchini
Folate 4µg 24µg Zucchini
Vitamin K 2.8µg 4.3µg Zucchini
Tryptophan 0.002mg 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.009mg 0.067mg Zucchini
Methionine 0.003mg 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.016g 0.084g Wax gourd
Monounsaturated Fat 0.037g 0.011g Wax gourd
Polyunsaturated fat 0.088g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
8%
Wax gourd
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 99mg)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 15)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.