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  6. Ginger vs. Wax gourd

Ginger vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between ginger and wax gourd

  • Ginger has more copper, potassium, vitamin B6, magnesium, and manganese; however, wax gourd is richer in vitamin C.
  • Ginger covers your daily copper needs 23% more than wax gourd.
  • Wax gourd has 83 times less potassium than ginger. Ginger has 415mg of potassium, while wax gourd has 5mg.

Specific food types used in this comparison are Ginger root, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Ginger vs Wax gourd infographic
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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.
Ginger
Ginger
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +330%
Contains more PotassiumPotassium +8200%
Contains more IronIron +57.9%
Contains more CopperCopper +927.3%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +308.9%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +12.5%
Contains more ZincZinc +73.5%

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.
Ginger
Ginger
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B2Vitamin B2 +3300%
Contains more Vitamin B3Vitamin B3 +95.3%
Contains more Vitamin B5Vitamin B5 +67.8%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +175%
Contains more Vitamin CVitamin C +110%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin KVitamin K +2700%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Wax gourd DV% diff.
Copper 0.226mg 0.022mg 23%
Potassium 415mg 5mg 12%
Vitamin B6 0.16mg 0.032mg 10%
Magnesium 43mg 10mg 8%
Manganese 0.229mg 0.056mg 8%
Vitamin C 5mg 10.5mg 6%
Carbs 17.77g 3.04g 5%
Fiber 2g 1g 4%
Sodium 13mg 107mg 4%
Choline 28.8mg 4.9mg 4%
Calories 80kcal 14kcal 3%
Protein 1.82g 0.4g 3%
Iron 0.6mg 0.38mg 3%
Vitamin B2 0.034mg 0.001mg 3%
Zinc 0.34mg 0.59mg 2%
Phosphorus 34mg 17mg 2%
Vitamin B3 0.75mg 0.384mg 2%
Vitamin B5 0.203mg 0.121mg 2%
Vitamin K 0.1µg 2.8µg 2%
Folate 11µg 4µg 2%
Fats 0.75g 0.2g 1%
Vitamin E 0.26mg 0.08mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B1 0.025mg 0.034mg 1%
Saturated fat 0.203g 0.016g 1%
Protein per 100 calories 2.3g 2.9g N/A
Calories per 10 g protein 440kcal 350kcal N/A
Weight per 100 calories 125g 714g N/A
Net carbs 15.77g 2.04g N/A
Calcium 16mg 18mg 0%
Sugar 1.7g 1.18g N/A
Monounsaturated fat 0.154g 0.037g 0%
Polyunsaturated fat 0.154g 0.088g 0%
Tryptophan 0.012mg 0.002mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0.009mg 0%
Methionine 0.013mg 0.003mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +355%
Contains more FatsFats +275%
Contains more CarbsCarbs +484.5%
Contains more OtherOther +156.7%
Contains more WaterWater +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +316.2%
Contains more Poly. FatPolyunsaturated fat +75%
Contains less Sat. FatSaturated fat -92.1%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.