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  6. Arrowroot vs. Wax gourd

Arrowroot vs. Wax gourd — In-Depth Nutrition Comparison

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Differences between Arrowroot and Wax gourd

  • Arrowroot has more Folate, Iron, Vitamin B6, Potassium, Phosphorus, Copper, Vitamin B1, Vitamin B3, and Manganese, while Wax gourd has more Vitamin C.
  • Arrowroot's daily need coverage for Folate is 84% higher.
  • Wax gourd contains 91 times less Potassium than Arrowroot. Arrowroot contains 454mg of Potassium, while Wax gourd contains 5mg.

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

Infographic

Arrowroot vs Wax gourd 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.
Arrowroot
Arrowroot
9
:
1
Wax gourd
Wax gourd
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%
Contains more Calcium +200%
Equal in Zinc - 0.59
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
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%
Contains more Calcium +200%
Equal in Zinc - 0.59

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.
Arrowroot
Arrowroot
7
:
3
Wax gourd
Wax gourd
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%
Contains more Vitamin C +452.6%
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%
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%
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%
Contains more Vitamin C +452.6%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Wax gourd
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
35%
Arrowroot
6%
Wax gourd
Minerals Daily Need Coverage Score
27%
Arrowroot
8%
Wax gourd

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.