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  6. Edamame vs. Wax gourd

Edamame vs. Wax gourd — In-Depth Nutrition Comparison

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What are the main differences between Edamame and Wax gourd?

  • Wax gourd has less Folate, Manganese, Copper, Iron, Phosphorus, Vitamin K, Fiber, Vitamin B1, Magnesium, and Potassium than Edamame.
  • Edamame's daily need coverage for Folate is 77% higher.
  • Edamame has 87 times more Potassium than Wax gourd. Edamame has 436mg of Potassium, while Wax gourd has 5mg.

We used Edamame, frozen, prepared and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this comparison.

Infographic

Edamame 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.
Edamame
Edamame
10
:
0
Wax gourd
Wax gourd
Contains more Calcium +250%
Contains more Iron +497.4%
Contains more Magnesium +540%
Contains more Phosphorus +894.1%
Contains more Potassium +8620%
Contains less Sodium -94.4%
Contains more Zinc +132.2%
Contains more Copper +1468.2%
Contains more Manganese +1728.6%
Contains more Selenium +300%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 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 +250%
Contains more Iron +497.4%
Contains more Magnesium +540%
Contains more Phosphorus +894.1%
Contains more Potassium +8620%
Contains less Sodium -94.4%
Contains more Zinc +132.2%
Contains more Copper +1468.2%
Contains more Manganese +1728.6%
Contains more Selenium +300%

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.
Edamame
Edamame
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B2 +15400%
Contains more Vitamin B3 +138.3%
Contains more Vitamin B5 +226.4%
Contains more Vitamin B6 +212.5%
Contains more Folate +7675%
Contains more Vitamin K +853.6%
Contains more Vitamin C +72.1%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 +750%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B2 +15400%
Contains more Vitamin B3 +138.3%
Contains more Vitamin B5 +226.4%
Contains more Vitamin B6 +212.5%
Contains more Folate +7675%
Contains more Vitamin K +853.6%
Contains more Vitamin C +72.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Wax gourd
Wax gourd
Contains more Protein +2877.5%
Contains more Fats +2500%
Contains more Carbs +193.1%
Contains more Other +303.3%
Contains more Water +32%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +2877.5%
Contains more Fats +2500%
Contains more Carbs +193.1%
Contains more Other +303.3%
Contains more Water +32%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +3364.9%
Contains more Polyunsaturated fat +2350%
Contains less Saturated Fat -97.4%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +3364.9%
Contains more Polyunsaturated fat +2350%
Contains less Saturated Fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Wax gourd Opinion
Net carbs 3.71g 2.04g Edamame
Protein 11.91g 0.4g Edamame
Fats 5.2g 0.2g Edamame
Carbs 8.91g 3.04g Edamame
Calories 121kcal 14kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 1.18g Wax gourd
Fiber 5.2g 1g Edamame
Calcium 63mg 18mg Edamame
Iron 2.27mg 0.38mg Edamame
Magnesium 64mg 10mg Edamame
Phosphorus 169mg 17mg Edamame
Potassium 436mg 5mg Edamame
Sodium 6mg 107mg Edamame
Zinc 1.37mg 0.59mg Edamame
Copper 0.345mg 0.022mg Edamame
Manganese 1.024mg 0.056mg Edamame
Selenium 0.8µg 0.2µg Edamame
Vitamin A 298IU 0IU Edamame
Vitamin A RAE 15µg 0µg Edamame
Vitamin E 0.68mg 0.08mg Edamame
Vitamin C 6.1mg 10.5mg Wax gourd
Vitamin B1 0.2mg 0.034mg Edamame
Vitamin B2 0.155mg 0.001mg Edamame
Vitamin B3 0.915mg 0.384mg Edamame
Vitamin B5 0.395mg 0.121mg Edamame
Vitamin B6 0.1mg 0.032mg Edamame
Folate 311µg 4µg Edamame
Vitamin K 26.7µg 2.8µg Edamame
Tryptophan 0.126mg 0.002mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg 0.009mg Edamame
Methionine 0.141mg 0.003mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0.009g 0g Wax gourd
Saturated Fat 0.62g 0.016g Wax gourd
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.037g Edamame
Polyunsaturated fat 2.156g 0.088g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Wax gourd
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
42%
Edamame
6%
Wax gourd
Minerals Daily Need Coverage Score
55%
Edamame
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.604g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 101mg)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.