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  6. Brussels sprout vs. Wax gourd

Brussels sprout vs. Wax gourd — In-Depth Nutrition Comparison

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Important differences between Brussels sprout and Wax gourd

  • Wax gourd has less Vitamin K, Vitamin C, Vitamin B6, Folate, Iron, Manganese, Potassium, Fiber, Vitamin B1, and Phosphorus.
  • Brussels sprout's daily need coverage for Vitamin K is 145% more.
  • Brussels sprout has 78 times more Potassium than Wax gourd. Brussels sprout has 389mg of Potassium, while Wax gourd has 5mg.

The food varieties used in the comparison are Brussels sprouts, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Brussels sprout 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.
Brussels sprout
Brussels sprout
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +133.3%
Contains more Iron +268.4%
Contains more Magnesium +130%
Contains more Phosphorus +305.9%
Contains more Potassium +7680%
Contains less Sodium -76.6%
Contains more Copper +218.2%
Contains more Manganese +501.8%
Contains more Selenium +700%
Contains more Zinc +40.5%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
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 +133.3%
Contains more Iron +268.4%
Contains more Magnesium +130%
Contains more Phosphorus +305.9%
Contains more Potassium +7680%
Contains less Sodium -76.6%
Contains more Copper +218.2%
Contains more Manganese +501.8%
Contains more Selenium +700%
Contains more Zinc +40.5%

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.
Brussels sprout
Brussels sprout
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +709.5%
Contains more Vitamin B1 +308.8%
Contains more Vitamin B2 +8900%
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +584.4%
Contains more Folate +1425%
Contains more Vitamin K +6221.4%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
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 +1000%
Contains more Vitamin C +709.5%
Contains more Vitamin B1 +308.8%
Contains more Vitamin B2 +8900%
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +584.4%
Contains more Folate +1425%
Contains more Vitamin K +6221.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Wax gourd
Wax gourd
Contains more Protein +745%
Contains more Fats +50%
Contains more Carbs +194.4%
Contains more Other +356.7%
Contains more Water +11.7%
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +745%
Contains more Fats +50%
Contains more Carbs +194.4%
Contains more Other +356.7%
Contains more Water +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +173763.6%
Contains less Saturated Fat -74.2%
Contains more Monounsaturated Fat +60.9%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 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 +173763.6%
Contains less Saturated Fat -74.2%
Contains more Monounsaturated Fat +60.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout 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 Brussels sprout Wax gourd Opinion
Net carbs 5.15g 2.04g Brussels sprout
Protein 3.38g 0.4g Brussels sprout
Fats 0.3g 0.2g Brussels sprout
Carbs 8.95g 3.04g Brussels sprout
Calories 43kcal 14kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 1.18g Wax gourd
Fiber 3.8g 1g Brussels sprout
Calcium 42mg 18mg Brussels sprout
Iron 1.4mg 0.38mg Brussels sprout
Magnesium 23mg 10mg Brussels sprout
Phosphorus 69mg 17mg Brussels sprout
Potassium 389mg 5mg Brussels sprout
Sodium 25mg 107mg Brussels sprout
Zinc 0.42mg 0.59mg Wax gourd
Copper 0.07mg 0.022mg Brussels sprout
Manganese 0.337mg 0.056mg Brussels sprout
Selenium 1.6µg 0.2µg Brussels sprout
Vitamin A 754IU 0IU Brussels sprout
Vitamin A RAE 38µg 0µg Brussels sprout
Vitamin E 0.88mg 0.08mg Brussels sprout
Vitamin C 85mg 10.5mg Brussels sprout
Vitamin B1 0.139mg 0.034mg Brussels sprout
Vitamin B2 0.09mg 0.001mg Brussels sprout
Vitamin B3 0.745mg 0.384mg Brussels sprout
Vitamin B5 0.309mg 0.121mg Brussels sprout
Vitamin B6 0.219mg 0.032mg Brussels sprout
Folate 61µg 4µg Brussels sprout
Vitamin K 177µg 2.8µg Brussels sprout
Tryptophan 0.037mg 0.002mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg 0.009mg Brussels sprout
Methionine 0.032mg 0.003mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.062g 0.016g Wax gourd
Monounsaturated Fat 0.023g 0.037g Wax gourd
Polyunsaturated fat 153g 0.088g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout 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
81%
Brussels sprout
6%
Wax gourd
Minerals Daily Need Coverage Score
24%
Brussels sprout
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 0)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 82mg)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout 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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.