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  6. Broccoli vs. Wax gourd

Broccoli vs. Wax gourd — In-Depth Nutrition Comparison

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The main differences between Broccoli and Wax gourd

  • Wax gourd contains less Vitamin C, Vitamin K, Folate, Vitamin B6, Potassium, Vitamin B5, Vitamin B2, Phosphorus, Manganese, and Fiber than Broccoli.
  • Daily need coverage for Vitamin C from Broccoli is 87% higher.
  • Wax gourd has 117 times less Vitamin B2 than Broccoli. Broccoli has 0.117mg of Vitamin B2, while Wax gourd has 0.001mg.

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

Infographic

Broccoli 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.
Broccoli
Broccoli
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +161.1%
Contains more Iron +92.1%
Contains more Magnesium +110%
Contains more Phosphorus +288.2%
Contains more Potassium +6220%
Contains less Sodium -69.2%
Contains more Copper +122.7%
Contains more Manganese +275%
Contains more Selenium +1150%
Contains more Zinc +43.9%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
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 +161.1%
Contains more Iron +92.1%
Contains more Magnesium +110%
Contains more Phosphorus +288.2%
Contains more Potassium +6220%
Contains less Sodium -69.2%
Contains more Copper +122.7%
Contains more Manganese +275%
Contains more Selenium +1150%
Contains more Zinc +43.9%

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.
Broccoli
Broccoli
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +875%
Contains more Vitamin C +749.5%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +11600%
Contains more Vitamin B3 +66.4%
Contains more Vitamin B5 +373.6%
Contains more Vitamin B6 +446.9%
Contains more Folate +1475%
Contains more Vitamin K +3528.6%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +875%
Contains more Vitamin C +749.5%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +11600%
Contains more Vitamin B3 +66.4%
Contains more Vitamin B5 +373.6%
Contains more Vitamin B6 +446.9%
Contains more Folate +1475%
Contains more Vitamin K +3528.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Wax gourd
Wax gourd
Contains more Protein +605%
Contains more Fats +85%
Contains more Carbs +118.4%
Contains more Other +190%
Equal in Water - 96.06
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +605%
Contains more Fats +85%
Contains more Carbs +118.4%
Contains more Other +190%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +131.6%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +131.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli 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 Broccoli Wax gourd Opinion
Net carbs 4.04g 2.04g Broccoli
Protein 2.82g 0.4g Broccoli
Fats 0.37g 0.2g Broccoli
Carbs 6.64g 3.04g Broccoli
Calories 34kcal 14kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 1.18g Wax gourd
Fiber 2.6g 1g Broccoli
Calcium 47mg 18mg Broccoli
Iron 0.73mg 0.38mg Broccoli
Magnesium 21mg 10mg Broccoli
Phosphorus 66mg 17mg Broccoli
Potassium 316mg 5mg Broccoli
Sodium 33mg 107mg Broccoli
Zinc 0.41mg 0.59mg Wax gourd
Copper 0.049mg 0.022mg Broccoli
Manganese 0.21mg 0.056mg Broccoli
Selenium 2.5µg 0.2µg Broccoli
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.08mg Broccoli
Vitamin C 89.2mg 10.5mg Broccoli
Vitamin B1 0.071mg 0.034mg Broccoli
Vitamin B2 0.117mg 0.001mg Broccoli
Vitamin B3 0.639mg 0.384mg Broccoli
Vitamin B5 0.573mg 0.121mg Broccoli
Vitamin B6 0.175mg 0.032mg Broccoli
Folate 63µg 4µg Broccoli
Vitamin K 101.6µg 2.8µg Broccoli
Tryptophan 0.033mg 0.002mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg 0.009mg Broccoli
Methionine 0.038mg 0.003mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.016g Wax gourd
Monounsaturated Fat 0.011g 0.037g Wax gourd
Polyunsaturated fat 0.038g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
6%
Wax gourd
Minerals Daily Need Coverage Score
19%
Broccoli
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.023g)
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 - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 74mg)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.