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  6. Borage vs. Wax gourd

Borage vs. Wax gourd — In-Depth Nutrition Comparison

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What are the differences between Borage and Wax gourd?

  • Borage is richer than Wax gourd in Iron, Vitamin C, Vitamin A RAE, Potassium, Manganese, Copper, Vitamin B2, Magnesium, Calcium, and Phosphorus.
  • Borage's daily need coverage for Iron is 37% more.

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

Infographic

Borage 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.
Borage
Borage
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +416.7%
Contains more Iron +768.4%
Contains more Magnesium +420%
Contains more Phosphorus +211.8%
Contains more Potassium +9300%
Contains less Sodium -25.2%
Contains more Copper +490.9%
Contains more Manganese +523.2%
Contains more Selenium +350%
Contains more Zinc +195%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
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 +416.7%
Contains more Iron +768.4%
Contains more Magnesium +420%
Contains more Phosphorus +211.8%
Contains more Potassium +9300%
Contains less Sodium -25.2%
Contains more Copper +490.9%
Contains more Manganese +523.2%
Contains more Selenium +350%
Contains more Zinc +195%

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.
Borage
Borage
7
:
3
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +14900%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B6 +162.5%
Contains more Folate +225%
Contains more Vitamin B5 +195.1%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 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 C +233.3%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +14900%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B6 +162.5%
Contains more Folate +225%
Contains more Vitamin B5 +195.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
4
:
1
Wax gourd
Wax gourd
Contains more Protein +350%
Contains more Fats +250%
Contains more Other +380%
Equal in Carbs - 3.04
Equal in Water - 96.06
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 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 +350%
Contains more Fats +250%
Contains more Other +380%
Equal in Carbs - 3.04
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +470.3%
Contains more Polyunsaturated fat +23.9%
Contains less Saturated Fat -90.6%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +470.3%
Contains more Polyunsaturated fat +23.9%
Contains less Saturated Fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Wax gourd
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Borage Wax gourd Opinion
Net carbs 3.06g 2.04g Borage
Protein 1.8g 0.4g Borage
Fats 0.7g 0.2g Borage
Carbs 3.06g 3.04g Borage
Calories 21kcal 14kcal Borage
Sugar 1.18g Borage
Fiber 1g Wax gourd
Calcium 93mg 18mg Borage
Iron 3.3mg 0.38mg Borage
Magnesium 52mg 10mg Borage
Phosphorus 53mg 17mg Borage
Potassium 470mg 5mg Borage
Sodium 80mg 107mg Borage
Zinc 0.2mg 0.59mg Wax gourd
Copper 0.13mg 0.022mg Borage
Manganese 0.349mg 0.056mg Borage
Selenium 0.9µg 0.2µg Borage
Vitamin A 4200IU 0IU Borage
Vitamin A RAE 210µg 0µg Borage
Vitamin E 0.08mg Wax gourd
Vitamin C 35mg 10.5mg Borage
Vitamin B1 0.06mg 0.034mg Borage
Vitamin B2 0.15mg 0.001mg Borage
Vitamin B3 0.9mg 0.384mg Borage
Vitamin B5 0.041mg 0.121mg Wax gourd
Vitamin B6 0.084mg 0.032mg Borage
Folate 13µg 4µg Borage
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.17g 0.016g Wax gourd
Monounsaturated Fat 0.211g 0.037g Borage
Polyunsaturated fat 0.109g 0.088g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Wax gourd
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
39%
Borage
6%
Wax gourd
Minerals Daily Need Coverage Score
36%
Borage
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.154g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Borage
Borage contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food is richer in vitamins?
Borage
Borage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.