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  6. Fennel vs. Wax gourd

Fennel vs. Wax gourd — In-Depth Nutrition Comparison

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Differences between Fennel and Wax gourd

  • Wax gourd contains less Vitamin K, Potassium, Fiber, Manganese, Folate, and Vitamin A RAE than Fennel.
  • Fennel's daily need coverage for Vitamin K is 50% higher.

The food types used in this comparison are Fennel, bulb, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Fennel 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.
Fennel
Fennel
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +172.2%
Contains more Iron +92.1%
Contains more Magnesium +70%
Contains more Phosphorus +194.1%
Contains more Potassium +8180%
Contains less Sodium -51.4%
Contains more Copper +200%
Contains more Manganese +241.1%
Contains more Selenium +250%
Contains more Zinc +195%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
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 +172.2%
Contains more Iron +92.1%
Contains more Magnesium +70%
Contains more Phosphorus +194.1%
Contains more Potassium +8180%
Contains less Sodium -51.4%
Contains more Copper +200%
Contains more Manganese +241.1%
Contains more Selenium +250%
Contains more Zinc +195%

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.
Fennel
Fennel
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin C +14.3%
Contains more Vitamin B2 +3100%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +91.7%
Contains more Vitamin B6 +46.9%
Contains more Folate +575%
Contains more Vitamin K +2142.9%
Contains more Vitamin B1 +240%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
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 +625%
Contains more Vitamin C +14.3%
Contains more Vitamin B2 +3100%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +91.7%
Contains more Vitamin B6 +46.9%
Contains more Folate +575%
Contains more Vitamin K +2142.9%
Contains more Vitamin B1 +240%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
:
1
Wax gourd
Wax gourd
Contains more Protein +210%
Contains more Carbs +140.1%
Contains more Other +250%
Equal in Fats - 0.2
Equal in Water - 96.06
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 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 +210%
Contains more Carbs +140.1%
Contains more Other +250%
Equal in Fats - 0.2
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +83.8%
Contains more Polyunsaturated fat +92%
Contains less Saturated Fat -82.2%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 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 +83.8%
Contains more Polyunsaturated fat +92%
Contains less Saturated Fat -82.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Wax gourd Opinion
Net carbs 4.2g 2.04g Fennel
Protein 1.24g 0.4g Fennel
Fats 0.2g 0.2g
Carbs 7.3g 3.04g Fennel
Calories 31kcal 14kcal Fennel
Sugar 3.93g 1.18g Wax gourd
Fiber 3.1g 1g Fennel
Calcium 49mg 18mg Fennel
Iron 0.73mg 0.38mg Fennel
Magnesium 17mg 10mg Fennel
Phosphorus 50mg 17mg Fennel
Potassium 414mg 5mg Fennel
Sodium 52mg 107mg Fennel
Zinc 0.2mg 0.59mg Wax gourd
Copper 0.066mg 0.022mg Fennel
Manganese 0.191mg 0.056mg Fennel
Selenium 0.7µg 0.2µg Fennel
Vitamin A 963IU 0IU Fennel
Vitamin A RAE 48µg 0µg Fennel
Vitamin E 0.58mg 0.08mg Fennel
Vitamin C 12mg 10.5mg Fennel
Vitamin B1 0.01mg 0.034mg Wax gourd
Vitamin B2 0.032mg 0.001mg Fennel
Vitamin B3 0.64mg 0.384mg Fennel
Vitamin B5 0.232mg 0.121mg Fennel
Vitamin B6 0.047mg 0.032mg Fennel
Folate 27µg 4µg Fennel
Vitamin K 62.8µg 2.8µg Fennel
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.09g 0.016g Wax gourd
Monounsaturated Fat 0.068g 0.037g Fennel
Polyunsaturated fat 0.169g 0.088g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel 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
28%
Fennel
6%
Wax gourd
Minerals Daily Need Coverage Score
18%
Fennel
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.75g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.074g)
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 - $0.2)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 55mg)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is richer in vitamins?
Fennel
Fennel 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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.