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.

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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.

Edamame

Wax gourd

Contains more MagnesiumMagnesium	+540%
Contains more CalciumCalcium	+250%
Contains more PotassiumPotassium	+8620%
Contains more IronIron	+497.4%
Contains more CopperCopper	+1468.2%
Contains more ZincZinc	+132.2%
Contains more PhosphorusPhosphorus	+894.1%
Contains less SodiumSodium	-94.4%
Contains more ManganeseManganese	+1728.6%
Contains more SeleniumSelenium	+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

Wax gourd

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+750%
Contains more Vitamin B1Vitamin B1	+488.2%
Contains more Vitamin B2Vitamin B2	+15400%
Contains more Vitamin B3Vitamin B3	+138.3%
Contains more Vitamin B5Vitamin B5	+226.4%
Contains more Vitamin B6Vitamin B6	+212.5%
Contains more Vitamin KVitamin K	+853.6%
Contains more FolateFolate	+7675%

Contains more Vitamin CVitamin C

+72.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	311µg	4µg	77%
Manganese	1.024mg	0.056mg	42%
Copper	0.345mg	0.022mg	36%
Iron	2.27mg	0.38mg	24%
Protein	11.91g	0.4g	23%
Phosphorus	169mg	17mg	22%
Vitamin K	26.7µg	2.8µg	20%
Fiber	5.2g	1g	17%
Vitamin B1	0.2mg	0.034mg	14%
Polyunsaturated fat	2.156g	0.088g	14%
Magnesium	64mg	10mg	13%
Potassium	436mg	5mg	13%
Vitamin B2	0.155mg	0.001mg	12%
Choline	56.3mg	4.9mg	9%
Fats	5.2g	0.2g	8%
Zinc	1.37mg	0.59mg	7%
Calories	121kcal	14kcal	5%
Vitamin C	6.1mg	10.5mg	5%
Calcium	63mg	18mg	5%
Vitamin B5	0.395mg	0.121mg	5%
Vitamin B6	0.1mg	0.032mg	5%
Sodium	6mg	107mg	4%
Vitamin E	0.68mg	0.08mg	4%
Vitamin B3	0.915mg	0.384mg	3%
Saturated fat	0.62g	0.016g	3%
Monounsaturated fat	1.282g	0.037g	3%
Carbs	8.91g	3.04g	2%
Vitamin A	15µg	0µg	2%
Starch	1.51g		1%
Selenium	0.8µg	0.2µg	1%
Protein per 100 calories	9.8g	2.9g	N/A
Calories per 10 g protein	102kcal	350kcal	N/A
Weight per 100 calories	83g	714g	N/A
Unsaturated / Saturated Fat ratio	5.5	7.8	N/A
Net carbs	3.71g	2.04g	N/A
Sugar	2.18g	1.18g	N/A
Trans fat	0.009g	0g	N/A
Tryptophan	0.126mg	0.002mg	0%
Threonine	0.331mg		0%
Isoleucine	0.3mg		0%
Leucine	0.745mg		0%
Lysine	0.745mg	0.009mg	0%
Methionine	0.141mg	0.003mg	0%
Phenylalanine	0.488mg		0%
Valine	0.324mg		0%
Histidine	0.267mg		0%
Fructose	0.12g		0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - ALA	0.358g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	1.789g		N/A