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  6. Escarole vs. Wax gourd

Escarole vs. Wax gourd — In-Depth Nutrition Comparison

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How are Escarole and Wax gourd different?

  • Escarole is richer in Vitamin K, Folate, Manganese, Vitamin B5, Vitamin A RAE, Copper, Fiber, and Potassium, while Wax gourd is higher in Vitamin C.
  • Escarole covers your daily need of Vitamin K 174% more than Wax gourd.

Escarole, cooked, boiled, drained, no salt added and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.

Infographic

Escarole 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.
Escarole
Escarole
9
:
0
Wax gourd
Wax gourd
Contains more Calcium +155.6%
Contains more Iron +89.5%
Contains more Magnesium +30%
Contains more Phosphorus +29.4%
Contains more Potassium +4800%
Contains less Sodium -82.2%
Contains more Zinc +16.9%
Contains more Copper +295.5%
Contains more Manganese +587.5%
Equal in Selenium - 0.2
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 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 +155.6%
Contains more Iron +89.5%
Contains more Magnesium +30%
Contains more Phosphorus +29.4%
Contains more Potassium +4800%
Contains less Sodium -82.2%
Contains more Zinc +16.9%
Contains more Copper +295.5%
Contains more Manganese +587.5%
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.
Escarole
Escarole
7
:
3
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +73.5%
Contains more Vitamin B2 +6100%
Contains more Vitamin B5 +582.6%
Contains more Folate +1850%
Contains more Vitamin K +7467.9%
Contains more Vitamin C +218.2%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B6 +100%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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 +400%
Contains more Vitamin B1 +73.5%
Contains more Vitamin B2 +6100%
Contains more Vitamin B5 +582.6%
Contains more Folate +1850%
Contains more Vitamin K +7467.9%
Contains more Vitamin C +218.2%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B6 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Wax gourd
Wax gourd
Contains more Protein +187.5%
Contains more Other +336.7%
Contains more Fats +11.1%
Equal in Carbs - 3.04
Equal in Water - 96.06
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +187.5%
Contains more Other +336.7%
Contains more Fats +11.1%
Equal in Carbs - 3.04
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.088
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 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 -61.9%
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.
Escarole Wax gourd
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Escarole Wax gourd Opinion
Net carbs 0.27g 2.04g Wax gourd
Protein 1.15g 0.4g Escarole
Fats 0.18g 0.2g Wax gourd
Carbs 3.07g 3.04g Escarole
Calories 19kcal 14kcal Escarole
Sugar 0.23g 1.18g Escarole
Fiber 2.8g 1g Escarole
Calcium 46mg 18mg Escarole
Iron 0.72mg 0.38mg Escarole
Magnesium 13mg 10mg Escarole
Phosphorus 22mg 17mg Escarole
Potassium 245mg 5mg Escarole
Sodium 19mg 107mg Escarole
Zinc 0.69mg 0.59mg Escarole
Copper 0.087mg 0.022mg Escarole
Manganese 0.385mg 0.056mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 0.08mg Escarole
Vitamin C 3.3mg 10.5mg Wax gourd
Vitamin B1 0.059mg 0.034mg Escarole
Vitamin B2 0.062mg 0.001mg Escarole
Vitamin B3 0.312mg 0.384mg Wax gourd
Vitamin B5 0.826mg 0.121mg Escarole
Vitamin B6 0.016mg 0.032mg Wax gourd
Folate 78µg 4µg Escarole
Vitamin K 211.9µg 2.8µg Escarole
Tryptophan 0.005mg 0.002mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg 0.009mg Escarole
Methionine 0.013mg 0.003mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g 0.016g Wax gourd
Monounsaturated Fat 0.004g 0.037g Wax gourd
Polyunsaturated fat 0.081g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole 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
67%
Escarole
6%
Wax gourd
Minerals Daily Need Coverage Score
18%
Escarole
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 88mg)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
Which food is richer in vitamins?
Escarole
Escarole 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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.