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  6. Endive vs. Wax gourd

Endive vs. Wax gourd — In-Depth Nutrition Comparison

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What are the differences between Endive and Wax gourd?

  • Endive is richer than Wax gourd in Vitamin K, Folate, Manganese, Vitamin B5, Vitamin A RAE, Potassium, Copper, Fiber, Vitamin B2, and Iron.
  • Endive's daily need coverage for Vitamin K is 190% more.

We used Endive, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this article.

Infographic

Endive 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.
Endive
Endive
9
:
0
Wax gourd
Wax gourd
Contains more Calcium +188.9%
Contains more Iron +118.4%
Contains more Magnesium +50%
Contains more Phosphorus +64.7%
Contains more Potassium +6180%
Contains less Sodium -79.4%
Contains more Zinc +33.9%
Contains more Copper +350%
Contains more Manganese +650%
Equal in Selenium - 0.2
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 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 Calcium +188.9%
Contains more Iron +118.4%
Contains more Magnesium +50%
Contains more Phosphorus +64.7%
Contains more Potassium +6180%
Contains less Sodium -79.4%
Contains more Zinc +33.9%
Contains more Copper +350%
Contains more Manganese +650%
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.
Endive
Endive
8
:
2
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +7400%
Contains more Vitamin B5 +643.8%
Contains more Folate +3450%
Contains more Vitamin K +8150%
Contains more Vitamin C +61.5%
Contains more Vitamin B6 +60%
Equal in Vitamin B3 - 0.384
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 +450%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +7400%
Contains more Vitamin B5 +643.8%
Contains more Folate +3450%
Contains more Vitamin K +8150%
Contains more Vitamin C +61.5%
Contains more Vitamin B6 +60%
Equal in Vitamin B3 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
:
1
Wax gourd
Wax gourd
Contains more Protein +212.5%
Contains more Carbs +10.2%
Contains more Other +370%
Equal in Fats - 0.2
Equal in Carbs - 3.04
Equal in Water - 96.06
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +212.5%
Contains more Carbs +10.2%
Contains more Other +370%
Equal in Fats - 0.2
Equal in Carbs - 3.04
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.088
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 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 -66.7%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.088

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Wax gourd Opinion
Net carbs 0.25g 2.04g Wax gourd
Protein 1.25g 0.4g Endive
Fats 0.2g 0.2g
Carbs 3.35g 3.04g Endive
Calories 17kcal 14kcal Endive
Sugar 0.25g 1.18g Endive
Fiber 3.1g 1g Endive
Calcium 52mg 18mg Endive
Iron 0.83mg 0.38mg Endive
Magnesium 15mg 10mg Endive
Phosphorus 28mg 17mg Endive
Potassium 314mg 5mg Endive
Sodium 22mg 107mg Endive
Zinc 0.79mg 0.59mg Endive
Copper 0.099mg 0.022mg Endive
Manganese 0.42mg 0.056mg Endive
Selenium 0.2µg 0.2µg
Vitamin A 2167IU 0IU Endive
Vitamin A RAE 108µg 0µg Endive
Vitamin E 0.44mg 0.08mg Endive
Vitamin C 6.5mg 10.5mg Wax gourd
Vitamin B1 0.08mg 0.034mg Endive
Vitamin B2 0.075mg 0.001mg Endive
Vitamin B3 0.4mg 0.384mg Endive
Vitamin B5 0.9mg 0.121mg Endive
Vitamin B6 0.02mg 0.032mg Wax gourd
Folate 142µg 4µg Endive
Vitamin K 231µg 2.8µg Endive
Tryptophan 0.005mg 0.002mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg 0.009mg Endive
Methionine 0.014mg 0.003mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.048g 0.016g Wax gourd
Monounsaturated Fat 0.004g 0.037g Wax gourd
Polyunsaturated fat 0.087g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Wax gourd
Low Fats diet Equal
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
79%
Endive
6%
Wax gourd
Minerals Daily Need Coverage Score
21%
Endive
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 45)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 85mg)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive 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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.