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  6. Cassava vs. Wax gourd

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 for 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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +5320%
Contains more CopperCopper +354.5%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -86.9%
Contains more ManganeseManganese +585.7%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +12.5%
Contains more IronIron +40.7%
Contains more ZincZinc +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin CVitamin C +96.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +155.9%
Contains more Vitamin B2Vitamin B2 +4700%
Contains more Vitamin B3Vitamin B3 +122.4%
Contains more Vitamin B6Vitamin B6 +175%
Contains more FolateFolate +575%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin KVitamin K +47.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Wax gourd DV% diff.
Manganese 0.384mg 0.056mg 14%
Carbs 38.06g 3.04g 12%
Vitamin C 20.6mg 10.5mg 11%
Copper 0.1mg 0.022mg 9%
Potassium 271mg 5mg 8%
Calories 160kcal 14kcal 7%
Folate 27µg 4µg 6%
Sodium 14mg 107mg 4%
Vitamin B1 0.087mg 0.034mg 4%
Vitamin B2 0.048mg 0.001mg 4%
Vitamin B6 0.088mg 0.032mg 4%
Magnesium 21mg 10mg 3%
Fiber 1.8g 1g 3%
Vitamin B3 0.854mg 0.384mg 3%
Choline 23.7mg 4.9mg 3%
Protein 1.36g 0.4g 2%
Zinc 0.34mg 0.59mg 2%
Iron 0.27mg 0.38mg 1%
Phosphorus 27mg 17mg 1%
Vitamin E 0.19mg 0.08mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin K 1.9µg 2.8µg 1%
Protein per 100 calories 0.85g 2.9g N/A
Calories per 10 g protein 1176kcal 350kcal N/A
Weight per 100 calories 63g 714g N/A
Fats 0.28g 0.2g 0%
Net carbs 36.26g 2.04g N/A
Calcium 16mg 18mg 0%
Sugar 1.7g 1.18g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.107mg 0.121mg 0%
Saturated fat 0.074g 0.016g 0%
Monounsaturated fat 0.075g 0.037g 0%
Polyunsaturated fat 0.048g 0.088g 0%
Tryptophan 0.019mg 0.002mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0.009mg 0%
Methionine 0.011mg 0.003mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +240%
Contains more FatsFats +40%
Contains more CarbsCarbs +1152%
Contains more OtherOther +106.7%
Contains more WaterWater +61%

Fat Type Comparison

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

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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.