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  6. Green beans vs. Wax gourd

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

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What are the differences between green beans and wax gourd?

  • Green beans are richer than wax gourd in vitamin K, manganese, fiber, vitamin B2, and folate.
  • Green beans' daily need coverage for vitamin K is 38% more.
  • Green beans have 97 times more vitamin B2 than wax gourd. While green beans have 0.097mg of vitamin B2, wax gourd has only 0.001mg.
  • The amount of sodium in green beans 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 beans vs Wax gourd infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +80%
Contains more CalciumCalcium +144.4%
Contains more PotassiumPotassium +2820%
Contains more IronIron +71.1%
Contains more CopperCopper +159.1%
Contains more PhosphorusPhosphorus +70.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +408.9%
Contains more ZincZinc +136%
~equal in Selenium ~0.2µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 11% 9.2% 19% 22% 12% 4.4% 13% 0% 120% 25%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B1Vitamin B1 +117.6%
Contains more Vitamin B2Vitamin B2 +9600%
Contains more Vitamin B3Vitamin B3 +59.9%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +1610.7%
Contains more FolateFolate +725%
Contains more Vitamin B5Vitamin B5 +63.5%
~equal in Vitamin C ~10.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Wax gourd DV% diff.
Vitamin K 47.9µg 2.8µg 38%
Manganese 0.285mg 0.056mg 10%
Fiber 3.2g 1g 9%
Vitamin B2 0.097mg 0.001mg 7%
Folate 33µg 4µg 7%
Sodium 1mg 107mg 5%
Potassium 146mg 5mg 4%
Copper 0.057mg 0.022mg 4%
Vitamin A 32µg 0µg 4%
Protein 1.89g 0.4g 3%
Calcium 44mg 18mg 3%
Iron 0.65mg 0.38mg 3%
Zinc 0.25mg 0.59mg 3%
Vitamin E 0.46mg 0.08mg 3%
Vitamin B1 0.074mg 0.034mg 3%
Carbs 7.88g 3.04g 2%
Magnesium 18mg 10mg 2%
Phosphorus 29mg 17mg 2%
Vitamin B6 0.056mg 0.032mg 2%
Choline 16.9mg 4.9mg 2%
Calories 35kcal 14kcal 1%
Vitamin C 9.7mg 10.5mg 1%
Vitamin B3 0.614mg 0.384mg 1%
Vitamin B5 0.074mg 0.121mg 1%
Protein per 100 calories 5.4g 2.9g N/A
Calories per 10 g protein 185kcal 350kcal N/A
Weight per 100 calories 286g 714g N/A
Fats 0.28g 0.2g 0%
Net carbs 4.68g 2.04g N/A
Sugar 3.63g 1.18g N/A
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.064g 0.016g 0%
Monounsaturated fat 0.011g 0.037g 0%
Polyunsaturated fat 0.145g 0.088g 0%
Tryptophan 0.02mg 0.002mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0.009mg 0%
Methionine 0.023mg 0.003mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +372.5%
Contains more FatsFats +40%
Contains more CarbsCarbs +159.2%
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +64.8%
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +236.4%

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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. Green beans - 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.