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  6. Onion vs. Wax gourd

Onion vs. Wax gourd — In-Depth Nutrition Comparison

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What are the main differences between Onion and Wax gourd?

  • Wax gourd has less Vitamin B6 than Onion.
  • Onion has 29 times more Potassium than Wax gourd. Onion has 146mg of Potassium, while Wax gourd has 5mg.
  • Wax gourd contains less Sugar.

We used Onions, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this comparison.

Infographic

Onion 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.
Onion
Onion
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 CalciumCalcium +27.8%
Contains more PotassiumPotassium +2820%
Contains more CopperCopper +77.3%
Contains more PhosphorusPhosphorus +70.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +130.4%
Contains more SeleniumSelenium +150%
Contains more IronIron +81%
Contains more ZincZinc +247.1%
~equal in Magnesium ~10mg

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.
Onion
Onion
6
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B2Vitamin B2 +2600%
Contains more Vitamin B6Vitamin B6 +275%
Contains more FolateFolate +375%
Contains more CholineCholine +24.5%
Contains more Vitamin CVitamin C +41.9%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +231%
Contains more Vitamin KVitamin K +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.121mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +175%
Contains more CarbsCarbs +207.2%
Contains more OtherOther +16.7%
Contains more FatsFats +100%
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 less Sat. FatSaturated Fat -61.9%
Contains more Mono. FatMonounsaturated Fat +184.6%
Contains more Poly. FatPolyunsaturated fat +417.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion Wax gourd Opinion
Calories 40kcal 14kcal Onion
Protein 1.1g 0.4g Onion
Fats 0.1g 0.2g Wax gourd
Vitamin C 7.4mg 10.5mg Wax gourd
Net carbs 7.64g 2.04g Onion
Carbs 9.34g 3.04g Onion
Magnesium 10mg 10mg
Calcium 23mg 18mg Onion
Potassium 146mg 5mg Onion
Iron 0.21mg 0.38mg Wax gourd
Sugar 4.24g 1.18g Wax gourd
Fiber 1.7g 1g Onion
Copper 0.039mg 0.022mg Onion
Zinc 0.17mg 0.59mg Wax gourd
Phosphorus 29mg 17mg Onion
Sodium 4mg 107mg Onion
Vitamin A 2IU 0IU Onion
Vitamin E 0.02mg 0.08mg Wax gourd
Manganese 0.129mg 0.056mg Onion
Selenium 0.5µg 0.2µg Onion
Vitamin B1 0.046mg 0.034mg Onion
Vitamin B2 0.027mg 0.001mg Onion
Vitamin B3 0.116mg 0.384mg Wax gourd
Vitamin B5 0.123mg 0.121mg Onion
Vitamin B6 0.12mg 0.032mg Onion
Vitamin K 0.4µg 2.8µg Wax gourd
Folate 19µg 4µg Onion
Choline 6.1mg 4.9mg Onion
Saturated Fat 0.042g 0.016g Wax gourd
Monounsaturated Fat 0.013g 0.037g Wax gourd
Polyunsaturated fat 0.017g 0.088g Wax gourd
Tryptophan 0.014mg 0.002mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg 0.009mg Onion
Methionine 0.002mg 0.003mg Wax gourd
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Fructose 1.29g Onion

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.06g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 15)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 103mg)
Which food is richer in minerals?
Onion
Onion is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.