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  6. Garden asparagus vs. Wax gourd

Garden asparagus vs. Wax gourd — In-Depth Nutrition Comparison

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A recap on differences between Garden asparagus and Wax gourd

  • Garden asparagus has more Vitamin K, Iron, Copper, Folate, Vitamin B2, Vitamin B1, Vitamin E , and Potassium, however, Wax gourd is higher in Vitamin C.
  • Garden asparagus covers your daily Vitamin K needs 32% more than Wax gourd.
  • Wax gourd contains 141 times less Vitamin B2 than Garden asparagus. Garden asparagus contains 0.141mg of Vitamin B2, while Wax gourd contains 0.001mg.

Food varieties used in this article are Asparagus, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +33.3%
Contains more Iron +463.2%
Contains more Magnesium +40%
Contains more Phosphorus +205.9%
Contains more Potassium +3940%
Contains less Sodium -98.1%
Contains more Copper +759.1%
Contains more Manganese +182.1%
Contains more Selenium +1050%
Equal in Zinc - 0.59
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
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 +33.3%
Contains more Iron +463.2%
Contains more Magnesium +40%
Contains more Phosphorus +205.9%
Contains more Potassium +3940%
Contains less Sodium -98.1%
Contains more Copper +759.1%
Contains more Manganese +182.1%
Contains more Selenium +1050%
Equal in Zinc - 0.59

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.
Garden asparagus
Garden asparagus
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +1312.5%
Contains more Vitamin B1 +320.6%
Contains more Vitamin B2 +14000%
Contains more Vitamin B3 +154.7%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +184.4%
Contains more Folate +1200%
Contains more Vitamin K +1385.7%
Contains more Vitamin C +87.5%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +1312.5%
Contains more Vitamin B1 +320.6%
Contains more Vitamin B2 +14000%
Contains more Vitamin B3 +154.7%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +184.4%
Contains more Folate +1200%
Contains more Vitamin K +1385.7%
Contains more Vitamin C +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Wax gourd
Wax gourd
Contains more Protein +450%
Contains more Carbs +27.6%
Contains more Other +93.3%
Contains more Fats +66.7%
Equal in Water - 96.06
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +450%
Contains more Carbs +27.6%
Contains more Other +93.3%
Contains more Fats +66.7%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +76%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 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 -60%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +76%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus 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 Garden asparagus Wax gourd Opinion
Net carbs 1.78g 2.04g Wax gourd
Protein 2.2g 0.4g Garden asparagus
Fats 0.12g 0.2g Wax gourd
Carbs 3.88g 3.04g Garden asparagus
Calories 20kcal 14kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 1.88g 1.18g Wax gourd
Fiber 2.1g 1g Garden asparagus
Calcium 24mg 18mg Garden asparagus
Iron 2.14mg 0.38mg Garden asparagus
Magnesium 14mg 10mg Garden asparagus
Phosphorus 52mg 17mg Garden asparagus
Potassium 202mg 5mg Garden asparagus
Sodium 2mg 107mg Garden asparagus
Zinc 0.54mg 0.59mg Wax gourd
Copper 0.189mg 0.022mg Garden asparagus
Manganese 0.158mg 0.056mg Garden asparagus
Selenium 2.3µg 0.2µg Garden asparagus
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg 0.08mg Garden asparagus
Vitamin C 5.6mg 10.5mg Wax gourd
Vitamin B1 0.143mg 0.034mg Garden asparagus
Vitamin B2 0.141mg 0.001mg Garden asparagus
Vitamin B3 0.978mg 0.384mg Garden asparagus
Vitamin B5 0.274mg 0.121mg Garden asparagus
Vitamin B6 0.091mg 0.032mg Garden asparagus
Folate 52µg 4µg Garden asparagus
Vitamin K 41.6µg 2.8µg Garden asparagus
Tryptophan 0.027mg 0.002mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg 0.009mg Garden asparagus
Methionine 0.031mg 0.003mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g 0.016g Wax gourd
Monounsaturated Fat 0g 0.037g Wax gourd
Polyunsaturated fat 0.05g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29%
Garden asparagus
6%
Wax gourd
Minerals Daily Need Coverage Score
25%
Garden asparagus
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 105mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus 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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.