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  6. Cardoon vs. Wax gourd

Cardoon vs. Wax gourd — In-Depth Nutrition Comparison

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What are the main differences between Cardoon and Wax gourd?

  • Cardoon is richer in Copper, Folate, Potassium, Manganese, Magnesium, Vitamin B6, and Calcium, yet Wax gourd is richer in Vitamin C.
  • Cardoon's daily need coverage for Copper is 23% higher.
  • Cardoon has 80 times more Potassium than Wax gourd. Cardoon has 400mg of Potassium, while Wax gourd has 5mg.

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

Infographic

Cardoon 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.
Cardoon
Cardoon
7
:
2
Wax gourd
Wax gourd
Contains more Calcium +288.9%
Contains more Iron +84.2%
Contains more Magnesium +320%
Contains more Phosphorus +35.3%
Contains more Potassium +7900%
Contains more Copper +950%
Contains more Manganese +357.1%
Contains less Sodium -37.1%
Contains more Zinc +247.1%
Equal in Selenium - 0.2
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
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 +288.9%
Contains more Iron +84.2%
Contains more Magnesium +320%
Contains more Phosphorus +35.3%
Contains more Potassium +7900%
Contains more Copper +950%
Contains more Manganese +357.1%
Contains less Sodium -37.1%
Contains more Zinc +247.1%
Equal in Selenium - 0.2

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.
Cardoon
Cardoon
4
:
5
Wax gourd
Wax gourd
Contains more Vitamin B2 +2900%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +262.5%
Contains more Folate +1600%
Contains more Vitamin C +425%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +28%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 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 B2 +2900%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +262.5%
Contains more Folate +1600%
Contains more Vitamin C +425%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +28%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
3
:
2
Wax gourd
Wax gourd
Contains more Protein +75%
Contains more Carbs +33.9%
Contains more Other +276.7%
Contains more Fats +100%
Equal in Water - 96.06
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 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 +75%
Contains more Carbs +33.9%
Contains more Other +276.7%
Contains more Fats +100%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
1
:
2
Wax gourd
Wax gourd
Contains less Saturated Fat -31.3%
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +114.6%
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 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 -31.3%
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +114.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Wax gourd Opinion
Net carbs 2.47g 2.04g Cardoon
Protein 0.7g 0.4g Cardoon
Fats 0.1g 0.2g Wax gourd
Carbs 4.07g 3.04g Cardoon
Calories 17kcal 14kcal Cardoon
Sugar 1.18g Cardoon
Fiber 1.6g 1g Cardoon
Calcium 70mg 18mg Cardoon
Iron 0.7mg 0.38mg Cardoon
Magnesium 42mg 10mg Cardoon
Phosphorus 23mg 17mg Cardoon
Potassium 400mg 5mg Cardoon
Sodium 170mg 107mg Wax gourd
Zinc 0.17mg 0.59mg Wax gourd
Copper 0.231mg 0.022mg Cardoon
Manganese 0.256mg 0.056mg Cardoon
Selenium 0.2µg 0.2µg
Vitamin E 0.08mg Wax gourd
Vitamin C 2mg 10.5mg Wax gourd
Vitamin B1 0.02mg 0.034mg Wax gourd
Vitamin B2 0.03mg 0.001mg Cardoon
Vitamin B3 0.3mg 0.384mg Wax gourd
Vitamin B5 0.338mg 0.121mg Cardoon
Vitamin B6 0.116mg 0.032mg Cardoon
Folate 68µg 4µg Cardoon
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.011g 0.016g Cardoon
Monounsaturated Fat 0.018g 0.037g Wax gourd
Polyunsaturated fat 0.041g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon 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
10%
Cardoon
6%
Wax gourd
Minerals Daily Need Coverage Score
26%
Cardoon
8%
Wax gourd

Comparison summary

Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 63mg)
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Cardoon
Cardoon is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.