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  6. Jalapeño vs. Wax gourd

Jalapeño vs. Wax gourd — In-Depth Nutrition Comparison

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Summary of differences between Jalapeño and Wax gourd

  • Wax gourd has less Vitamin C, Vitamin B6, Vitamin E , Vitamin K, Fiber, Potassium, Vitamin A RAE, Folate, Vitamin B3, and Vitamin B2 than Jalapeño.
  • Jalapeño covers your daily need of Vitamin C 120% more than Wax gourd.

These are the specific foods used in this comparison Peppers, jalapeno, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Jalapeño 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.
Jalapeño
Jalapeño
7
:
3
Wax gourd
Wax gourd
Contains more Magnesium +50%
Contains more Phosphorus +52.9%
Contains more Potassium +4860%
Contains less Sodium -97.2%
Contains more Copper +109.1%
Contains more Manganese +73.2%
Contains more Selenium +100%
Contains more Calcium +50%
Contains more Iron +52%
Contains more Zinc +321.4%
Jalapeño
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Magnesium +50%
Contains more Phosphorus +52.9%
Contains more Potassium +4860%
Contains less Sodium -97.2%
Contains more Copper +109.1%
Contains more Manganese +73.2%
Contains more Selenium +100%
Contains more Calcium +50%
Contains more Iron +52%
Contains more Zinc +321.4%

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.
Jalapeño
Jalapeño
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +4375%
Contains more Vitamin C +1029.5%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +6900%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +160.3%
Contains more Vitamin B6 +1209.4%
Contains more Folate +575%
Contains more Vitamin K +560.7%
Jalapeño
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
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 +4375%
Contains more Vitamin C +1029.5%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +6900%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +160.3%
Contains more Vitamin B6 +1209.4%
Contains more Folate +575%
Contains more Vitamin K +560.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jalapeño
Jalapeño
4
:
1
Wax gourd
Wax gourd
Contains more Protein +127.5%
Contains more Fats +85%
Contains more Carbs +113.8%
Contains more Other +76.7%
Equal in Water - 96.06
Jalapeño
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 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 +127.5%
Contains more Fats +85%
Contains more Carbs +113.8%
Contains more Other +76.7%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jalapeño
Jalapeño
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +27.3%
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +27.6%
Jalapeño
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Polyunsaturated fat +27.3%
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +27.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jalapeño Wax gourd Opinion
Net carbs 3.7g 2.04g Jalapeño
Protein 0.91g 0.4g Jalapeño
Fats 0.37g 0.2g Jalapeño
Carbs 6.5g 3.04g Jalapeño
Calories 29kcal 14kcal Jalapeño
Fructose 2.63g Jalapeño
Sugar 4.12g 1.18g Wax gourd
Fiber 2.8g 1g Jalapeño
Calcium 12mg 18mg Wax gourd
Iron 0.25mg 0.38mg Wax gourd
Magnesium 15mg 10mg Jalapeño
Phosphorus 26mg 17mg Jalapeño
Potassium 248mg 5mg Jalapeño
Sodium 3mg 107mg Jalapeño
Zinc 0.14mg 0.59mg Wax gourd
Copper 0.046mg 0.022mg Jalapeño
Manganese 0.097mg 0.056mg Jalapeño
Selenium 0.4µg 0.2µg Jalapeño
Vitamin A 1078IU 0IU Jalapeño
Vitamin A RAE 54µg 0µg Jalapeño
Vitamin E 3.58mg 0.08mg Jalapeño
Vitamin C 118.6mg 10.5mg Jalapeño
Vitamin B1 0.04mg 0.034mg Jalapeño
Vitamin B2 0.07mg 0.001mg Jalapeño
Vitamin B3 1.28mg 0.384mg Jalapeño
Vitamin B5 0.315mg 0.121mg Jalapeño
Vitamin B6 0.419mg 0.032mg Jalapeño
Folate 27µg 4µg Jalapeño
Vitamin K 18.5µg 2.8µg Jalapeño
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.092g 0.016g Wax gourd
Monounsaturated Fat 0.029g 0.037g Wax gourd
Polyunsaturated fat 0.112g 0.088g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jalapeño 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
64%
Jalapeño
6%
Wax gourd
Minerals Daily Need Coverage Score
9%
Jalapeño
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.94g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.8)
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 104mg)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.