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  6. Olive vs. Wax gourd

Olive vs. Wax gourd — In-Depth Nutrition Comparison

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What are the differences between Olive and Wax gourd?

  • Olive is higher in Iron, Copper, Vitamin E , Fiber, and Calcium, yet Wax gourd is higher in Vitamin C.
  • Olive's daily need coverage for Iron is 37% more.
  • Olive has 88 times more Saturated Fat than Wax gourd. While Olive has 1.415g of Saturated Fat, Wax gourd has only 0.016g.

We used Olives, ripe, canned (small-extra large) and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this article.

Infographic

Olive 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.
Olive
Olive
5
:
5
Wax gourd
Wax gourd
Contains more Calcium +388.9%
Contains more Iron +768.4%
Contains more Potassium +60%
Contains more Copper +1040.9%
Contains more Selenium +350%
Contains more Magnesium +150%
Contains more Phosphorus +466.7%
Contains less Sodium -85.4%
Contains more Zinc +168.2%
Contains more Manganese +180%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 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 +388.9%
Contains more Iron +768.4%
Contains more Potassium +60%
Contains more Copper +1040.9%
Contains more Selenium +350%
Contains more Magnesium +150%
Contains more Phosphorus +466.7%
Contains less Sodium -85.4%
Contains more Zinc +168.2%
Contains more Manganese +180%

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.
Olive
Olive
2
:
8
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +1962.5%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +937.8%
Contains more Vitamin B5 +706.7%
Contains more Vitamin B6 +255.6%
Contains more Folate +∞%
Contains more Vitamin K +100%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +1962.5%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +937.8%
Contains more Vitamin B5 +706.7%
Contains more Vitamin B6 +255.6%
Contains more Folate +∞%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
:
1
Wax gourd
Wax gourd
Contains more Protein +110%
Contains more Fats +5240%
Contains more Carbs +105.9%
Contains more Other +643.3%
Contains more Water +20.1%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +110%
Contains more Fats +5240%
Contains more Carbs +105.9%
Contains more Other +643.3%
Contains more Water +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +21218.9%
Contains more Polyunsaturated fat +935.2%
Contains less Saturated Fat -98.9%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 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 +21218.9%
Contains more Polyunsaturated fat +935.2%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Wax gourd Opinion
Net carbs 3.06g 2.04g Olive
Protein 0.84g 0.4g Olive
Fats 10.68g 0.2g Olive
Carbs 6.26g 3.04g Olive
Calories 115kcal 14kcal Olive
Sugar 0g 1.18g Olive
Fiber 3.2g 1g Olive
Calcium 88mg 18mg Olive
Iron 3.3mg 0.38mg Olive
Magnesium 4mg 10mg Wax gourd
Phosphorus 3mg 17mg Wax gourd
Potassium 8mg 5mg Olive
Sodium 735mg 107mg Wax gourd
Zinc 0.22mg 0.59mg Wax gourd
Copper 0.251mg 0.022mg Olive
Manganese 0.02mg 0.056mg Wax gourd
Selenium 0.9µg 0.2µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.08mg Olive
Vitamin C 0.9mg 10.5mg Wax gourd
Vitamin B1 0.003mg 0.034mg Wax gourd
Vitamin B2 0mg 0.001mg Wax gourd
Vitamin B3 0.037mg 0.384mg Wax gourd
Vitamin B5 0.015mg 0.121mg Wax gourd
Vitamin B6 0.009mg 0.032mg Wax gourd
Folate 0µg 4µg Wax gourd
Vitamin K 1.4µg 2.8µg Wax gourd
Tryptophan 0.002mg Wax gourd
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg 0.009mg Olive
Methionine 0.012mg 0.003mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.016g Wax gourd
Monounsaturated Fat 7.888g 0.037g Olive
Polyunsaturated fat 0.911g 0.088g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
6%
Wax gourd
Minerals Daily Need Coverage Score
35%
Olive
8%
Wax gourd

Comparison summary

Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 628mg)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 1.399g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 0)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $3.5)
Which food is richer in vitamins?
Wax gourd
Wax gourd is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.18g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.