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  6. Gratin vs. Wax gourd

Gratin vs. Wax gourd — In-Depth Nutrition Comparison

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What are the differences between Gratin and Wax gourd?

  • Gratin is richer than Wax gourd in Copper, Phosphorus, Potassium, Vitamin B6, Calcium, Vitamin B2, and Vitamin A RAE.
  • Gratin's daily need coverage for Saturated Fat is 24% more.

We used Potatoes, au gratin, home-prepared from recipe using butter and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this article.

Infographic

Gratin 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.
Gratin
Gratin
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +561.1%
Contains more Iron +68.4%
Contains more Magnesium +100%
Contains more Phosphorus +564.7%
Contains more Potassium +7820%
Contains more Zinc +16.9%
Contains more Copper +627.3%
Contains more Manganese +187.5%
Contains more Selenium +1250%
Contains less Sodium -75.3%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
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 +561.1%
Contains more Iron +68.4%
Contains more Magnesium +100%
Contains more Phosphorus +564.7%
Contains more Potassium +7820%
Contains more Zinc +16.9%
Contains more Copper +627.3%
Contains more Manganese +187.5%
Contains more Selenium +1250%
Contains less Sodium -75.3%

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.
Gratin
Gratin
7
:
3
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +11500%
Contains more Vitamin B3 +158.6%
Contains more Vitamin B5 +219.8%
Contains more Vitamin B6 +443.8%
Contains more Folate +175%
Equal in Vitamin C - 10.5
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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 B1 +88.2%
Contains more Vitamin B2 +11500%
Contains more Vitamin B3 +158.6%
Contains more Vitamin B5 +219.8%
Contains more Vitamin B6 +443.8%
Contains more Folate +175%
Equal in Vitamin C - 10.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
:
1
Wax gourd
Wax gourd
Contains more Protein +1165%
Contains more Fats +3695%
Contains more Carbs +270.7%
Contains more Other +593.3%
Contains more Water +29.8%
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +1165%
Contains more Fats +3695%
Contains more Carbs +270.7%
Contains more Other +593.3%
Contains more Water +29.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +5708.1%
Contains more Polyunsaturated fat +213.6%
Contains less Saturated Fat -99.7%
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 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 +5708.1%
Contains more Polyunsaturated fat +213.6%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Wax gourd Opinion
Net carbs 9.47g 2.04g Gratin
Protein 5.06g 0.4g Gratin
Fats 7.59g 0.2g Gratin
Carbs 11.27g 3.04g Gratin
Calories 132kcal 14kcal Gratin
Sugar 1.18g Gratin
Fiber 1.8g 1g Gratin
Calcium 119mg 18mg Gratin
Iron 0.64mg 0.38mg Gratin
Magnesium 20mg 10mg Gratin
Phosphorus 113mg 17mg Gratin
Potassium 396mg 5mg Gratin
Sodium 433mg 107mg Wax gourd
Zinc 0.69mg 0.59mg Gratin
Copper 0.16mg 0.022mg Gratin
Manganese 0.161mg 0.056mg Gratin
Selenium 2.7µg 0.2µg Gratin
Vitamin A 264IU 0IU Gratin
Vitamin A RAE 64µg 0µg Gratin
Vitamin E 0.08mg Wax gourd
Vitamin C 9.9mg 10.5mg Wax gourd
Vitamin B1 0.064mg 0.034mg Gratin
Vitamin B2 0.116mg 0.001mg Gratin
Vitamin B3 0.993mg 0.384mg Gratin
Vitamin B5 0.387mg 0.121mg Gratin
Vitamin B6 0.174mg 0.032mg Gratin
Folate 11µg 4µg Gratin
Vitamin K 2.8µg Wax gourd
Tryptophan 0.07mg 0.002mg Gratin
Threonine 0.192mg Gratin
Isoleucine 0.284mg Gratin
Leucine 0.443mg Gratin
Lysine 0.381mg 0.009mg Gratin
Methionine 0.117mg 0.003mg Gratin
Phenylalanine 0.254mg Gratin
Valine 0.325mg Gratin
Histidine 0.151mg Gratin
Cholesterol 23mg 0mg Wax gourd
Saturated Fat 4.733g 0.016g Wax gourd
Monounsaturated Fat 2.149g 0.037g Gratin
Polyunsaturated fat 0.276g 0.088g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin 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
15%
Gratin
6%
Wax gourd
Minerals Daily Need Coverage Score
32%
Gratin
8%
Wax gourd

Comparison summary

Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 326mg)
Which food is lower in Cholesterol?
Wax gourd
Wax gourd is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 4.717g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.18g)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is richer in vitamins?
Gratin
Gratin is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.