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  6. Broad beans vs. Wax gourd

Broad beans vs. Wax gourd — In-Depth Nutrition Comparison

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Summary of differences between broad beans and wax gourd

  • Wax gourd has less iron, folate, fiber, vitamin C, manganese, phosphorus, vitamin B1, vitamin B2, potassium, and vitamin A than broad beans.
  • Broad beans cover your daily need for iron, 14% more than wax gourd.

These are the specific foods used in this comparison Broadbeans, immature seeds, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Broad beans vs Wax gourd infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +210%
Contains more PotassiumPotassium +3760%
Contains more IronIron +294.7%
Contains more CopperCopper +172.7%
Contains more PhosphorusPhosphorus +329.4%
Contains less SodiumSodium -61.7%
Contains more ManganeseManganese +366.1%
Contains more SeleniumSelenium +400%
Contains more ZincZinc +25.5%
~equal in Calcium ~18mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin CVitamin C +88.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +276.5%
Contains more Vitamin B2Vitamin B2 +8900%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more FolateFolate +1350%
Contains more Vitamin B5Vitamin B5 +83.3%
Contains more Vitamin B6Vitamin B6 +10.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Wax gourd DV% diff.
Folate 58µg 4µg 14%
Iron 1.5mg 0.38mg 14%
Vitamin C 19.8mg 10.5mg 10%
Fiber 3.6g 1g 10%
Protein 4.8g 0.4g 9%
Manganese 0.261mg 0.056mg 9%
Vitamin B1 0.128mg 0.034mg 8%
Phosphorus 73mg 17mg 8%
Vitamin B2 0.09mg 0.001mg 7%
Potassium 193mg 5mg 6%
Vitamin B3 1.2mg 0.384mg 5%
Magnesium 31mg 10mg 5%
Copper 0.06mg 0.022mg 4%
Sodium 41mg 107mg 3%
Vitamin K 2.8µg 2%
Calories 62kcal 14kcal 2%
Vitamin A 14µg 0µg 2%
Carbs 10.1g 3.04g 2%
Polyunsaturated fat 0.303g 0.088g 1%
Vitamin E 0.08mg 1%
Choline 4.9mg 1%
Vitamin B5 0.066mg 0.121mg 1%
Saturated fat 0.142g 0.016g 1%
Selenium 1µg 0.2µg 1%
Zinc 0.47mg 0.59mg 1%
Fats 0.5g 0.2g 0%
Net carbs 6.5g 2.04g N/A
Calcium 18mg 18mg 0%
Sugar 1.18g N/A
Vitamin B6 0.029mg 0.032mg 0%
Monounsaturated fat 0.02g 0.037g 0%
Tryptophan 0.048mg 0.002mg 0%
Threonine 0.178mg 0%
Isoleucine 0.215mg 0%
Leucine 0.37mg 0%
Lysine 0.313mg 0.009mg 0%
Methionine 0.037mg 0.003mg 0%
Phenylalanine 0.195mg 0%
Valine 0.235mg 0%
Histidine 0.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +1100%
Contains more FatsFats +150%
Contains more CarbsCarbs +232.2%
Contains more OtherOther +200%
Contains more WaterWater +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Poly. FatPolyunsaturated fat +244.3%
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +85%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.