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  6. Chicory vs. Wax gourd

Chicory vs. Wax gourd — In-Depth Nutrition Comparison

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A recap on differences between Chicory and Wax gourd

  • Chicory has more Fiber, Folate, and Potassium, however, Wax gourd is higher in Vitamin C.
  • Wax gourd contains 42 times less Potassium than Chicory. Chicory contains 211mg of Potassium, while Wax gourd contains 5mg.
  • Chicory has less Sodium.

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

Infographic

Chicory 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.
Chicory
Chicory
6
:
2
Wax gourd
Wax gourd
Contains more Phosphorus +52.9%
Contains more Potassium +4120%
Contains less Sodium -98.1%
Contains more Copper +131.8%
Contains more Manganese +78.6%
Contains more Iron +58.3%
Contains more Zinc +268.8%
Equal in Calcium - 18
Equal in Magnesium - 10
Equal in Selenium - 0.2
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Phosphorus +52.9%
Contains more Potassium +4120%
Contains less Sodium -98.1%
Contains more Copper +131.8%
Contains more Manganese +78.6%
Contains more Iron +58.3%
Contains more Zinc +268.8%
Equal in Calcium - 18
Equal in Magnesium - 10
Equal in Selenium - 0.2

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.
Chicory
Chicory
6
:
4
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B2 +2600%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +31.3%
Contains more Folate +825%
Contains more Vitamin C +275%
Contains more Vitamin B3 +140%
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
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 B1 +82.4%
Contains more Vitamin B2 +2600%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +31.3%
Contains more Folate +825%
Contains more Vitamin C +275%
Contains more Vitamin B3 +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicory
Chicory
3
:
2
Wax gourd
Wax gourd
Contains more Protein +125%
Contains more Carbs +31.6%
Contains more Other +60%
Contains more Fats +100%
Equal in Water - 96.06
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 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 +125%
Contains more Carbs +31.6%
Contains more Other +60%
Contains more Fats +100%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicory
Chicory
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +100%
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 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 -33.3%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicory Wax gourd Opinion
Net carbs 0.9g 2.04g Wax gourd
Protein 0.9g 0.4g Chicory
Fats 0.1g 0.2g Wax gourd
Carbs 4g 3.04g Chicory
Calories 17kcal 14kcal Chicory
Sugar 1.18g Chicory
Fiber 3.1g 1g Chicory
Calcium 19mg 18mg Chicory
Iron 0.24mg 0.38mg Wax gourd
Magnesium 10mg 10mg
Phosphorus 26mg 17mg Chicory
Potassium 211mg 5mg Chicory
Sodium 2mg 107mg Chicory
Zinc 0.16mg 0.59mg Wax gourd
Copper 0.051mg 0.022mg Chicory
Manganese 0.1mg 0.056mg Chicory
Selenium 0.2µg 0.2µg
Vitamin A 29IU 0IU Chicory
Vitamin A RAE 1µg 0µg Chicory
Vitamin E 0.08mg Wax gourd
Vitamin C 2.8mg 10.5mg Wax gourd
Vitamin B1 0.062mg 0.034mg Chicory
Vitamin B2 0.027mg 0.001mg Chicory
Vitamin B3 0.16mg 0.384mg Wax gourd
Vitamin B5 0.145mg 0.121mg Chicory
Vitamin B6 0.042mg 0.032mg Chicory
Folate 37µg 4µg Chicory
Vitamin K 2.8µg Wax gourd
Tryptophan 0.016mg 0.002mg Chicory
Threonine 0.025mg Chicory
Isoleucine 0.054mg Chicory
Leucine 0.039mg Chicory
Lysine 0.035mg 0.009mg Chicory
Methionine 0.005mg 0.003mg Chicory
Phenylalanine 0.022mg Chicory
Valine 0.041mg Chicory
Histidine 0.015mg Chicory
Saturated Fat 0.024g 0.016g Wax gourd
Monounsaturated Fat 0.002g 0.037g Wax gourd
Polyunsaturated fat 0.044g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory 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
7%
Chicory
6%
Wax gourd
Minerals Daily Need Coverage Score
9%
Chicory
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 105mg)
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 ($)
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.
Which food is richer in vitamins?
?
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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.