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  6. Bell pepper vs. Wax gourd

Bell pepper vs. Wax gourd — In-Depth Nutrition Comparison

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What are the differences between Bell pepper and Wax gourd?

  • Bell pepper is richer than Wax gourd in Vitamin C, Vitamin B6, and Potassium.
  • Bell pepper's daily need coverage for Vitamin C is 78% more.
  • Bell pepper has 35 times more Potassium than Wax gourd. While Bell pepper has 175mg of Potassium, Wax gourd has only 5mg.
  • The amount of Sodium in Bell pepper is lower.

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

Infographic

Bell pepper 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
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 PotassiumPotassium +3400%
Contains more CopperCopper +200%
Contains more PhosphorusPhosphorus +17.6%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +117.9%
Contains more CalciumCalcium +80%
Contains more IronIron +11.8%
Contains more ZincZinc +353.8%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~10mg

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 268% 22% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
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 +665.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +362.5%
Contains more Vitamin B1Vitamin B1 +67.6%
Contains more Vitamin B2Vitamin B2 +2700%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin KVitamin K +164.3%
Contains more FolateFolate +150%
Contains more CholineCholine +12.2%
Contains more Vitamin B5Vitamin B5 +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 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 +115%
Contains more CarbsCarbs +52.6%
Contains more OtherOther +46.7%
Contains more FatsFats +17.6%
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 48%
Saturated Fat: Sat. Fat 0.058 g
Monounsaturated Fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 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 less Sat. FatSaturated Fat -72.4%
Contains more Mono. FatMonounsaturated Fat +362.5%
Contains more Poly. FatPolyunsaturated fat +41.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bell pepper 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bell pepper Wax gourd Opinion
Calories 20kcal 14kcal Bell pepper
Protein 0.86g 0.4g Bell pepper
Fats 0.17g 0.2g Wax gourd
Vitamin C 80.4mg 10.5mg Bell pepper
Net carbs 2.94g 2.04g Bell pepper
Carbs 4.64g 3.04g Bell pepper
Magnesium 10mg 10mg
Calcium 10mg 18mg Wax gourd
Potassium 175mg 5mg Bell pepper
Iron 0.34mg 0.38mg Wax gourd
Sugar 2.4g 1.18g Wax gourd
Fiber 1.7g 1g Bell pepper
Copper 0.066mg 0.022mg Bell pepper
Zinc 0.13mg 0.59mg Wax gourd
Phosphorus 20mg 17mg Bell pepper
Sodium 3mg 107mg Bell pepper
Vitamin A 370IU 0IU Bell pepper
Vitamin A 18µg 0µg Bell pepper
Vitamin E 0.37mg 0.08mg Bell pepper
Manganese 0.122mg 0.056mg Bell pepper
Selenium 0µg 0.2µg Wax gourd
Vitamin B1 0.057mg 0.034mg Bell pepper
Vitamin B2 0.028mg 0.001mg Bell pepper
Vitamin B3 0.48mg 0.384mg Bell pepper
Vitamin B5 0.099mg 0.121mg Wax gourd
Vitamin B6 0.224mg 0.032mg Bell pepper
Vitamin K 7.4µg 2.8µg Bell pepper
Folate 10µg 4µg Bell pepper
Choline 5.5mg 4.9mg Bell pepper
Saturated Fat 0.058g 0.016g Wax gourd
Monounsaturated Fat 0.008g 0.037g Wax gourd
Polyunsaturated fat 0.062g 0.088g Wax gourd
Tryptophan 0.012mg 0.002mg Bell pepper
Threonine 0.036mg Bell pepper
Isoleucine 0.024mg Bell pepper
Leucine 0.036mg Bell pepper
Lysine 0.039mg 0.009mg Bell pepper
Methionine 0.007mg 0.003mg Bell pepper
Phenylalanine 0.092mg Bell pepper
Valine 0.036mg Bell pepper
Histidine 0.01mg Bell pepper
Fructose 1.12g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Wax gourd
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Bell pepper
6%
Wax gourd
Minerals Daily Need Coverage Score
9%
Bell pepper
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.22g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.3)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 104mg)
Which food is richer in vitamins?
Bell pepper
Bell pepper is relatively richer in vitamins
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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.