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  6. Carrot vs. Wax gourd

Carrot vs. Wax gourd — In-Depth Nutrition Comparison

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How are Carrot and Wax gourd different?

  • Carrot is richer in Vitamin A RAE, Potassium, Vitamin K, Vitamin B6, and Fiber, while Wax gourd is higher in Vitamin C.
  • Carrot covers your daily need of Vitamin A RAE 93% more than Wax gourd.
  • Carrot contains 64 times more Potassium than Wax gourd. Carrot contains 320mg of Potassium, while Wax gourd contains 5mg.

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

Infographic

Carrot 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.
Carrot
Carrot
7
:
3
Wax gourd
Wax gourd
Contains more Calcium +83.3%
Contains more Magnesium +20%
Contains more Phosphorus +105.9%
Contains more Potassium +6300%
Contains less Sodium -35.5%
Contains more Copper +104.5%
Contains more Manganese +155.4%
Contains more Iron +26.7%
Contains more Zinc +145.8%
Contains more Selenium +100%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
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 +83.3%
Contains more Magnesium +20%
Contains more Phosphorus +105.9%
Contains more Potassium +6300%
Contains less Sodium -35.5%
Contains more Copper +104.5%
Contains more Manganese +155.4%
Contains more Iron +26.7%
Contains more Zinc +145.8%
Contains more Selenium +100%

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.
Carrot
Carrot
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +725%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +5700%
Contains more Vitamin B3 +156%
Contains more Vitamin B5 +125.6%
Contains more Vitamin B6 +331.3%
Contains more Folate +375%
Contains more Vitamin K +371.4%
Contains more Vitamin C +78%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 +725%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +5700%
Contains more Vitamin B3 +156%
Contains more Vitamin B5 +125.6%
Contains more Vitamin B6 +331.3%
Contains more Folate +375%
Contains more Vitamin K +371.4%
Contains more Vitamin C +78%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
4
:
1
Wax gourd
Wax gourd
Contains more Protein +132.5%
Contains more Fats +20%
Contains more Carbs +215.1%
Contains more Other +220%
Equal in Water - 96.06
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +132.5%
Contains more Fats +20%
Contains more Carbs +215.1%
Contains more Other +220%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +33%
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +164.3%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 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 +33%
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +164.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot 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 Carrot Wax gourd Opinion
Net carbs 6.78g 2.04g Carrot
Protein 0.93g 0.4g Carrot
Fats 0.24g 0.2g Carrot
Carbs 9.58g 3.04g Carrot
Calories 41kcal 14kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 1.18g Wax gourd
Fiber 2.8g 1g Carrot
Calcium 33mg 18mg Carrot
Iron 0.3mg 0.38mg Wax gourd
Magnesium 12mg 10mg Carrot
Phosphorus 35mg 17mg Carrot
Potassium 320mg 5mg Carrot
Sodium 69mg 107mg Carrot
Zinc 0.24mg 0.59mg Wax gourd
Copper 0.045mg 0.022mg Carrot
Manganese 0.143mg 0.056mg Carrot
Selenium 0.1µg 0.2µg Wax gourd
Vitamin A 16706IU 0IU Carrot
Vitamin A RAE 835µg 0µg Carrot
Vitamin E 0.66mg 0.08mg Carrot
Vitamin C 5.9mg 10.5mg Wax gourd
Vitamin B1 0.066mg 0.034mg Carrot
Vitamin B2 0.058mg 0.001mg Carrot
Vitamin B3 0.983mg 0.384mg Carrot
Vitamin B5 0.273mg 0.121mg Carrot
Vitamin B6 0.138mg 0.032mg Carrot
Folate 19µg 4µg Carrot
Vitamin K 13.2µg 2.8µg Carrot
Tryptophan 0.012mg 0.002mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg 0.009mg Carrot
Methionine 0.02mg 0.003mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.037g 0.016g Wax gourd
Monounsaturated Fat 0.014g 0.037g Wax gourd
Polyunsaturated fat 0.117g 0.088g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
98%
Carrot
6%
Wax gourd
Minerals Daily Need Coverage Score
12%
Carrot
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.56g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 39)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.4)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 38mg)
Which food is richer in vitamins?
Carrot
Carrot 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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.