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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
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.
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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
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 CholineCholine +487.8%
Contains more Vitamin CVitamin C +110%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin KVitamin K +2700%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger 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 Ginger Wax gourd Opinion
Calories 80kcal 14kcal Ginger
Protein 1.82g 0.4g Ginger
Fats 0.75g 0.2g Ginger
Vitamin C 5mg 10.5mg Wax gourd
Net carbs 15.77g 2.04g Ginger
Carbs 17.77g 3.04g Ginger
Magnesium 43mg 10mg Ginger
Calcium 16mg 18mg Wax gourd
Potassium 415mg 5mg Ginger
Iron 0.6mg 0.38mg Ginger
Sugar 1.7g 1.18g Wax gourd
Fiber 2g 1g Ginger
Copper 0.226mg 0.022mg Ginger
Zinc 0.34mg 0.59mg Wax gourd
Phosphorus 34mg 17mg Ginger
Sodium 13mg 107mg Ginger
Vitamin E 0.26mg 0.08mg Ginger
Manganese 0.229mg 0.056mg Ginger
Selenium 0.7µg 0.2µg Ginger
Vitamin B1 0.025mg 0.034mg Wax gourd
Vitamin B2 0.034mg 0.001mg Ginger
Vitamin B3 0.75mg 0.384mg Ginger
Vitamin B5 0.203mg 0.121mg Ginger
Vitamin B6 0.16mg 0.032mg Ginger
Vitamin K 0.1µg 2.8µg Wax gourd
Folate 11µg 4µg Ginger
Choline 28.8mg 4.9mg Ginger
Saturated Fat 0.203g 0.016g Wax gourd
Monounsaturated Fat 0.154g 0.037g Ginger
Polyunsaturated fat 0.154g 0.088g Ginger
Tryptophan 0.012mg 0.002mg Ginger
Threonine 0.036mg Ginger
Isoleucine 0.051mg Ginger
Leucine 0.074mg Ginger
Lysine 0.057mg 0.009mg Ginger
Methionine 0.013mg 0.003mg Ginger
Phenylalanine 0.045mg Ginger
Valine 0.073mg Ginger
Histidine 0.03mg Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Wax gourd
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Ginger
6%
Wax gourd
Minerals Daily Need Coverage Score
23%
Ginger
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.187g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 10)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.5)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 94mg)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food is richer in vitamins?
Ginger
Ginger 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. 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.