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Cassava vs. Wax gourd — In-Depth Nutrition Comparison

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How are Cassava and Wax gourd different?

  • Cassava is higher than Wax gourd in Manganese, Vitamin C, Copper, Potassium, and Folate.
  • Cassava covers your daily need of Manganese 14% more than Wax gourd.
  • Cassava contains 54 times more Potassium than Wax gourd. Cassava contains 271mg of Potassium, while Wax gourd contains 5mg.

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

Infographic

Cassava vs Wax gourd infographic
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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.
Contains more Magnesium +110%
Contains more Phosphorus +58.8%
Contains more Potassium +5320%
Contains less Sodium -86.9%
Contains more Copper +354.5%
Contains more Manganese +585.7%
Contains more Selenium +250%
Contains more Calcium +12.5%
Contains more Iron +40.7%
Contains more Zinc +73.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Magnesium +110%
Contains more Phosphorus +58.8%
Contains more Potassium +5320%
Contains less Sodium -86.9%
Contains more Copper +354.5%
Contains more Manganese +585.7%
Contains more Selenium +250%
Contains more Calcium +12.5%
Contains more Iron +40.7%
Contains more Zinc +73.5%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin C +96.2%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +4700%
Contains more Vitamin B3 +122.4%
Contains more Vitamin B6 +175%
Contains more Folate +575%
Contains more Choline +383.7%
Contains more Vitamin B5 +13.1%
Contains more Vitamin K +47.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 3% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin C +96.2%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +4700%
Contains more Vitamin B3 +122.4%
Contains more Vitamin B6 +175%
Contains more Folate +575%
Contains more Choline +383.7%
Contains more Vitamin B5 +13.1%
Contains more Vitamin K +47.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +240%
Contains more Fats +40%
Contains more Carbs +1152%
Contains more Other +106.7%
Contains more Water +61%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
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 +240%
Contains more Fats +40%
Contains more Carbs +1152%
Contains more Other +106.7%
Contains more Water +61%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +102.7%
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +83.3%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +102.7%
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +83.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava 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 Cassava Wax gourd Opinion
Net carbs 36.26g 2.04g Cassava
Protein 1.36g 0.4g Cassava
Fats 0.28g 0.2g Cassava
Carbs 38.06g 3.04g Cassava
Calories 160kcal 14kcal Cassava
Sugar 1.7g 1.18g Wax gourd
Fiber 1.8g 1g Cassava
Calcium 16mg 18mg Wax gourd
Iron 0.27mg 0.38mg Wax gourd
Magnesium 21mg 10mg Cassava
Phosphorus 27mg 17mg Cassava
Potassium 271mg 5mg Cassava
Sodium 14mg 107mg Cassava
Zinc 0.34mg 0.59mg Wax gourd
Copper 0.1mg 0.022mg Cassava
Manganese 0.384mg 0.056mg Cassava
Selenium 0.7µg 0.2µg Cassava
Vitamin A 13IU 0IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.08mg Cassava
Vitamin C 20.6mg 10.5mg Cassava
Vitamin B1 0.087mg 0.034mg Cassava
Vitamin B2 0.048mg 0.001mg Cassava
Vitamin B3 0.854mg 0.384mg Cassava
Vitamin B5 0.107mg 0.121mg Wax gourd
Vitamin B6 0.088mg 0.032mg Cassava
Folate 27µg 4µg Cassava
Choline 23.7mg 4.9mg Cassava
Vitamin K 1.9µg 2.8µg Wax gourd
Tryptophan 0.019mg 0.002mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg 0.009mg Cassava
Methionine 0.011mg 0.003mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g 0.016g Wax gourd
Monounsaturated Fat 0.075g 0.037g Cassava
Polyunsaturated fat 0.048g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava 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
14%
Cassava
6%
Wax gourd
Minerals Daily Need Coverage Score
16%
Cassava
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 - 0.058g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 94)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 93mg)
Which food is richer in vitamins?
Cassava
Cassava 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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.