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Cauliflower vs. Wax gourd — In-Depth Nutrition Comparison

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How are Cauliflower and Wax gourd different?

  • Cauliflower has more Vitamin C, Folate, Vitamin B6, Vitamin B5, Vitamin K, Potassium, and Choline than Wax gourd.
  • Daily need coverage for Vitamin C from Cauliflower is 42% higher.
  • Cauliflower contains 60 times more Potassium than Wax gourd. While Cauliflower contains 299mg of Potassium, Wax gourd contains only 5mg.

Cauliflower, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Cauliflower 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 Calcium +22.2%
Contains more Iron +10.5%
Contains more Magnesium +50%
Contains more Phosphorus +158.8%
Contains more Potassium +5880%
Contains less Sodium -72%
Contains more Copper +77.3%
Contains more Manganese +176.8%
Contains more Selenium +200%
Contains more Zinc +118.5%
Equal in Iron - 0.38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +22.2%
Contains more Iron +10.5%
Contains more Magnesium +50%
Contains more Phosphorus +158.8%
Contains more Potassium +5880%
Contains less Sodium -72%
Contains more Copper +77.3%
Contains more Manganese +176.8%
Contains more Selenium +200%
Contains more Zinc +118.5%
Equal in Iron - 0.38

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 C +359%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +5900%
Contains more Vitamin B3 +32%
Contains more Vitamin B5 +451.2%
Contains more Vitamin B6 +475%
Contains more Folate +1325%
Contains more Choline +804.1%
Contains more Vitamin K +453.6%
Equal in Vitamin E - 0.08
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% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
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 C +359%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +5900%
Contains more Vitamin B3 +32%
Contains more Vitamin B5 +451.2%
Contains more Vitamin B6 +475%
Contains more Folate +1325%
Contains more Choline +804.1%
Contains more Vitamin K +453.6%
Equal in Vitamin E - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +380%
Contains more Fats +40%
Contains more Carbs +63.5%
Contains more Other +153.3%
Equal in Water - 96.06
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +380%
Contains more Fats +40%
Contains more Carbs +63.5%
Contains more Other +153.3%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +183.9%
Equal in Monounsaturated Fat - 0.037
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +183.9%
Equal in Monounsaturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower 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 Cauliflower Wax gourd Opinion
Net carbs 2.97g 2.04g Cauliflower
Protein 1.92g 0.4g Cauliflower
Fats 0.28g 0.2g Cauliflower
Carbs 4.97g 3.04g Cauliflower
Calories 25kcal 14kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g 1.18g Wax gourd
Fiber 2g 1g Cauliflower
Calcium 22mg 18mg Cauliflower
Iron 0.42mg 0.38mg Cauliflower
Magnesium 15mg 10mg Cauliflower
Phosphorus 44mg 17mg Cauliflower
Potassium 299mg 5mg Cauliflower
Sodium 30mg 107mg Cauliflower
Zinc 0.27mg 0.59mg Wax gourd
Copper 0.039mg 0.022mg Cauliflower
Manganese 0.155mg 0.056mg Cauliflower
Selenium 0.6µg 0.2µg Cauliflower
Vitamin E 0.08mg 0.08mg
Vitamin C 48.2mg 10.5mg Cauliflower
Vitamin B1 0.05mg 0.034mg Cauliflower
Vitamin B2 0.06mg 0.001mg Cauliflower
Vitamin B3 0.507mg 0.384mg Cauliflower
Vitamin B5 0.667mg 0.121mg Cauliflower
Vitamin B6 0.184mg 0.032mg Cauliflower
Folate 57µg 4µg Cauliflower
Choline 44.3mg 4.9mg Cauliflower
Vitamin K 15.5µg 2.8µg Cauliflower
Tryptophan 0.02mg 0.002mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg 0.009mg Cauliflower
Methionine 0.02mg 0.003mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.016g Wax gourd
Monounsaturated Fat 0.034g 0.037g Wax gourd
Polyunsaturated fat 0.031g 0.088g Wax gourd
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
6%
Wax gourd
Minerals Daily Need Coverage Score
13%
Cauliflower
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.114g)
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?
Cauliflower
Cauliflower contains less Sodium (difference - 77mg)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.