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  6. Grape leaves vs. Wax gourd

Grape leaves vs. Wax gourd — In-Depth Nutrition Comparison

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How are Grape leaves and Wax gourd different?

  • Grape leaves are higher than Wax gourd in Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Vitamin B6, Iron, Vitamin B2, and Magnesium.
  • Grape leaves covers your daily need of Vitamin A RAE 153% more than Wax gourd.
  • Grape leaves contain 354 times more Vitamin B2 than Wax gourd. Grape leaves contain 0.354mg of Vitamin B2, while Wax gourd contains 0.001mg.

Grape leaves, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.

Infographic

Grape leaves 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.
Grape leaves
Grape leaves
10
:
0
Wax gourd
Wax gourd
Contains more Calcium +1916.7%
Contains more Iron +592.1%
Contains more Magnesium +850%
Contains more Phosphorus +435.3%
Contains more Potassium +5340%
Contains less Sodium -91.6%
Contains more Zinc +13.6%
Contains more Copper +1786.4%
Contains more Manganese +4998.2%
Contains more Selenium +350%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
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 +1916.7%
Contains more Iron +592.1%
Contains more Magnesium +850%
Contains more Phosphorus +435.3%
Contains more Potassium +5340%
Contains less Sodium -91.6%
Contains more Zinc +13.6%
Contains more Copper +1786.4%
Contains more Manganese +4998.2%
Contains more Selenium +350%

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.
Grape leaves
Grape leaves
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +35300%
Contains more Vitamin B3 +515.1%
Contains more Vitamin B5 +90.9%
Contains more Vitamin B6 +1150%
Contains more Folate +1975%
Contains more Vitamin K +3778.6%
Equal in Vitamin C - 10.5
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 +2400%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +35300%
Contains more Vitamin B3 +515.1%
Contains more Vitamin B5 +90.9%
Contains more Vitamin B6 +1150%
Contains more Folate +1975%
Contains more Vitamin K +3778.6%
Equal in Vitamin C - 10.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Wax gourd
Wax gourd
Contains more Protein +1300%
Contains more Fats +960%
Contains more Carbs +469.4%
Contains more Other +450%
Contains more Water +31%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +1300%
Contains more Fats +960%
Contains more Carbs +469.4%
Contains more Other +450%
Contains more Water +31%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +118.9%
Contains more Polyunsaturated fat +1110.2%
Contains less Saturated Fat -95.2%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 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 +118.9%
Contains more Polyunsaturated fat +1110.2%
Contains less Saturated Fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Wax gourd Opinion
Net carbs 6.31g 2.04g Grape leaves
Protein 5.6g 0.4g Grape leaves
Fats 2.12g 0.2g Grape leaves
Carbs 17.31g 3.04g Grape leaves
Calories 93kcal 14kcal Grape leaves
Sugar 6.3g 1.18g Wax gourd
Fiber 11g 1g Grape leaves
Calcium 363mg 18mg Grape leaves
Iron 2.63mg 0.38mg Grape leaves
Magnesium 95mg 10mg Grape leaves
Phosphorus 91mg 17mg Grape leaves
Potassium 272mg 5mg Grape leaves
Sodium 9mg 107mg Grape leaves
Zinc 0.67mg 0.59mg Grape leaves
Copper 0.415mg 0.022mg Grape leaves
Manganese 2.855mg 0.056mg Grape leaves
Selenium 0.9µg 0.2µg Grape leaves
Vitamin A 27521IU 0IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg 0.08mg Grape leaves
Vitamin C 11.1mg 10.5mg Grape leaves
Vitamin B1 0.04mg 0.034mg Grape leaves
Vitamin B2 0.354mg 0.001mg Grape leaves
Vitamin B3 2.362mg 0.384mg Grape leaves
Vitamin B5 0.231mg 0.121mg Grape leaves
Vitamin B6 0.4mg 0.032mg Grape leaves
Folate 83µg 4µg Grape leaves
Vitamin K 108.6µg 2.8µg Grape leaves
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.336g 0.016g Wax gourd
Monounsaturated Fat 0.081g 0.037g Grape leaves
Polyunsaturated fat 1.065g 0.088g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Wax gourd
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
192%
Grape leaves
6%
Wax gourd
Minerals Daily Need Coverage Score
87%
Grape leaves
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 5.12g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.32g)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 98mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.