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  6. Chard vs. Wax gourd

Chard vs. Wax gourd — In-Depth Nutrition Comparison

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Important differences between Chard and Wax gourd

  • Wax gourd has less Vitamin K, Vitamin A RAE, Iron, Magnesium, Potassium, Copper, Manganese, Vitamin E , Vitamin C, and Vitamin B2.
  • Chard's daily need coverage for Vitamin K is 270% more.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Chard 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.
Chard
Chard
8
:
2
Wax gourd
Wax gourd
Contains more Calcium +222.2%
Contains more Iron +494.7%
Contains more Magnesium +760%
Contains more Phosphorus +94.1%
Contains more Potassium +10880%
Contains more Copper +640.9%
Contains more Manganese +496.4%
Contains more Selenium +350%
Contains less Sodium -40.2%
Contains more Zinc +78.8%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
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 +222.2%
Contains more Iron +494.7%
Contains more Magnesium +760%
Contains more Phosphorus +94.1%
Contains more Potassium +10880%
Contains more Copper +640.9%
Contains more Manganese +496.4%
Contains more Selenium +350%
Contains less Sodium -40.2%
Contains more Zinc +78.8%

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.
Chard
Chard
8
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +2262.5%
Contains more Vitamin C +71.4%
Contains more Vitamin B2 +8500%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +165.6%
Contains more Folate +125%
Contains more Vitamin K +11589.3%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B3 - 0.384
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 +2262.5%
Contains more Vitamin C +71.4%
Contains more Vitamin B2 +8500%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +165.6%
Contains more Folate +125%
Contains more Vitamin K +11589.3%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B3 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Wax gourd
Wax gourd
Contains more Protein +370%
Contains more Carbs +35.9%
Contains more Other +320%
Contains more Fats +150%
Equal in Water - 96.06
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +370%
Contains more Carbs +35.9%
Contains more Other +320%
Contains more Fats +150%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Wax gourd
Wax gourd
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +131.3%
Contains more Polyunsaturated fat +214.3%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 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 -25%
Contains more Monounsaturated Fat +131.3%
Contains more Polyunsaturated fat +214.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Wax gourd Opinion
Net carbs 2.03g 2.04g Wax gourd
Protein 1.88g 0.4g Chard
Fats 0.08g 0.2g Wax gourd
Carbs 4.13g 3.04g Chard
Calories 20kcal 14kcal Chard
Sugar 1.1g 1.18g Chard
Fiber 2.1g 1g Chard
Calcium 58mg 18mg Chard
Iron 2.26mg 0.38mg Chard
Magnesium 86mg 10mg Chard
Phosphorus 33mg 17mg Chard
Potassium 549mg 5mg Chard
Sodium 179mg 107mg Wax gourd
Zinc 0.33mg 0.59mg Wax gourd
Copper 0.163mg 0.022mg Chard
Manganese 0.334mg 0.056mg Chard
Selenium 0.9µg 0.2µg Chard
Vitamin A 6124IU 0IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0.08mg Chard
Vitamin C 18mg 10.5mg Chard
Vitamin B1 0.034mg 0.034mg
Vitamin B2 0.086mg 0.001mg Chard
Vitamin B3 0.36mg 0.384mg Wax gourd
Vitamin B5 0.163mg 0.121mg Chard
Vitamin B6 0.085mg 0.032mg Chard
Folate 9µg 4µg Chard
Vitamin K 327.3µg 2.8µg Chard
Tryptophan 0.018mg 0.002mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg 0.009mg Chard
Methionine 0.02mg 0.003mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g 0.016g Chard
Monounsaturated Fat 0.016g 0.037g Wax gourd
Polyunsaturated fat 0.028g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard 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
113%
Chard
6%
Wax gourd
Minerals Daily Need Coverage Score
36%
Chard
8%
Wax gourd

Comparison summary

Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 72mg)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.