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  6. Green bean vs. Wax gourd

Green bean vs. Wax gourd — In-Depth Nutrition Comparison

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What are the differences between Green bean and Wax gourd?

  • Green bean is richer than Wax gourd in Vitamin K, Manganese, Fiber, Vitamin B2, and Folate.
  • Green bean's daily need coverage for Vitamin K is 38% more.
  • Green bean has 97 times more Vitamin B2 than Wax gourd. While Green bean has 0.097mg of Vitamin B2, Wax gourd has only 0.001mg.
  • The amount of Sodium in Green bean is lower.

We used Beans, snap, green, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this article.

Infographic

Green bean 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.
Green bean
Green bean
8
:
1
Wax gourd
Wax gourd
Contains more Calcium +144.4%
Contains more Iron +71.1%
Contains more Magnesium +80%
Contains more Phosphorus +70.6%
Contains more Potassium +2820%
Contains less Sodium -99.1%
Contains more Copper +159.1%
Contains more Manganese +408.9%
Contains more Zinc +136%
Equal in Selenium - 0.2
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +144.4%
Contains more Iron +71.1%
Contains more Magnesium +80%
Contains more Phosphorus +70.6%
Contains more Potassium +2820%
Contains less Sodium -99.1%
Contains more Copper +159.1%
Contains more Manganese +408.9%
Contains more Zinc +136%
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.
Green bean
Green bean
8
:
2
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +475%
Contains more Vitamin B1 +117.6%
Contains more Vitamin B2 +9600%
Contains more Vitamin B3 +59.9%
Contains more Vitamin B6 +75%
Contains more Folate +725%
Contains more Vitamin K +1610.7%
Contains more Vitamin B5 +63.5%
Equal in Vitamin C - 10.5
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 E +475%
Contains more Vitamin B1 +117.6%
Contains more Vitamin B2 +9600%
Contains more Vitamin B3 +59.9%
Contains more Vitamin B6 +75%
Contains more Folate +725%
Contains more Vitamin K +1610.7%
Contains more Vitamin B5 +63.5%
Equal in Vitamin C - 10.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
4
:
1
Wax gourd
Wax gourd
Contains more Protein +372.5%
Contains more Fats +40%
Contains more Carbs +159.2%
Contains more Other +143.3%
Equal in Water - 96.06
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +372.5%
Contains more Fats +40%
Contains more Carbs +159.2%
Contains more Other +143.3%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +64.8%
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +236.4%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Polyunsaturated fat +64.8%
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +236.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Wax gourd
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 Green bean Wax gourd Opinion
Net carbs 4.68g 2.04g Green bean
Protein 1.89g 0.4g Green bean
Fats 0.28g 0.2g Green bean
Carbs 7.88g 3.04g Green bean
Calories 35kcal 14kcal Green bean
Sugar 3.63g 1.18g Wax gourd
Fiber 3.2g 1g Green bean
Calcium 44mg 18mg Green bean
Iron 0.65mg 0.38mg Green bean
Magnesium 18mg 10mg Green bean
Phosphorus 29mg 17mg Green bean
Potassium 146mg 5mg Green bean
Sodium 1mg 107mg Green bean
Zinc 0.25mg 0.59mg Wax gourd
Copper 0.057mg 0.022mg Green bean
Manganese 0.285mg 0.056mg Green bean
Selenium 0.2µg 0.2µg
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg 0.08mg Green bean
Vitamin C 9.7mg 10.5mg Wax gourd
Vitamin B1 0.074mg 0.034mg Green bean
Vitamin B2 0.097mg 0.001mg Green bean
Vitamin B3 0.614mg 0.384mg Green bean
Vitamin B5 0.074mg 0.121mg Wax gourd
Vitamin B6 0.056mg 0.032mg Green bean
Folate 33µg 4µg Green bean
Vitamin K 47.9µg 2.8µg Green bean
Tryptophan 0.02mg 0.002mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg 0.009mg Green bean
Methionine 0.023mg 0.003mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g 0.016g Wax gourd
Monounsaturated Fat 0.011g 0.037g Wax gourd
Polyunsaturated fat 0.145g 0.088g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Wax gourd
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
24%
Green bean
6%
Wax gourd
Minerals Daily Need Coverage Score
14%
Green bean
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 20)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $1.8)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 106mg)
Which food is richer in minerals?
Green bean
Green bean is relatively richer in minerals
Which food is richer in vitamins?
Green bean
Green bean 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.