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  6. Peppers vs. Wax gourd

Peppers vs. Wax gourd — In-Depth Nutrition Comparison

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The main differences between Peppers and Wax gourd

  • Wax gourd contains less Vitamin C, Vitamin B6, Copper, Iron, Potassium, Vitamin K, Manganese, Vitamin B2, and Vitamin A RAE than Peppers.
  • Daily need coverage for Vitamin C from Peppers is 258% higher.

Food types used in this article are Peppers, hot chili, green, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Peppers 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.
Peppers
Peppers
8
:
1
Wax gourd
Wax gourd
Contains more Iron +215.8%
Contains more Magnesium +150%
Contains more Phosphorus +170.6%
Contains more Potassium +6700%
Contains less Sodium -93.5%
Contains more Copper +690.9%
Contains more Manganese +323.2%
Contains more Selenium +150%
Contains more Zinc +96.7%
Equal in Calcium - 18
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 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 Iron +215.8%
Contains more Magnesium +150%
Contains more Phosphorus +170.6%
Contains more Potassium +6700%
Contains less Sodium -93.5%
Contains more Copper +690.9%
Contains more Manganese +323.2%
Contains more Selenium +150%
Contains more Zinc +96.7%
Equal in Calcium - 18

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.
Peppers
Peppers
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +762.5%
Contains more Vitamin C +2209.5%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +8900%
Contains more Vitamin B3 +147.4%
Contains more Vitamin B6 +768.8%
Contains more Folate +475%
Contains more Vitamin K +410.7%
Contains more Vitamin B5 +98.4%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
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 +762.5%
Contains more Vitamin C +2209.5%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +8900%
Contains more Vitamin B3 +147.4%
Contains more Vitamin B6 +768.8%
Contains more Folate +475%
Contains more Vitamin K +410.7%
Contains more Vitamin B5 +98.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppers
Peppers
3
:
1
Wax gourd
Wax gourd
Contains more Protein +400%
Contains more Carbs +211.2%
Contains more Other +100%
Equal in Fats - 0.2
Equal in Water - 96.06
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 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 +400%
Contains more Carbs +211.2%
Contains more Other +100%
Equal in Fats - 0.2
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppers
Peppers
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +23.9%
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +236.4%
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 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 +23.9%
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +236.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peppers Wax gourd Opinion
Net carbs 7.96g 2.04g Peppers
Protein 2g 0.4g Peppers
Fats 0.2g 0.2g
Carbs 9.46g 3.04g Peppers
Calories 40kcal 14kcal Peppers
Sugar 5.1g 1.18g Wax gourd
Fiber 1.5g 1g Peppers
Calcium 18mg 18mg
Iron 1.2mg 0.38mg Peppers
Magnesium 25mg 10mg Peppers
Phosphorus 46mg 17mg Peppers
Potassium 340mg 5mg Peppers
Sodium 7mg 107mg Peppers
Zinc 0.3mg 0.59mg Wax gourd
Copper 0.174mg 0.022mg Peppers
Manganese 0.237mg 0.056mg Peppers
Selenium 0.5µg 0.2µg Peppers
Vitamin A 1179IU 0IU Peppers
Vitamin A RAE 59µg 0µg Peppers
Vitamin E 0.69mg 0.08mg Peppers
Vitamin C 242.5mg 10.5mg Peppers
Vitamin B1 0.09mg 0.034mg Peppers
Vitamin B2 0.09mg 0.001mg Peppers
Vitamin B3 0.95mg 0.384mg Peppers
Vitamin B5 0.061mg 0.121mg Wax gourd
Vitamin B6 0.278mg 0.032mg Peppers
Folate 23µg 4µg Peppers
Vitamin K 14.3µg 2.8µg Peppers
Tryptophan 0.026mg 0.002mg Peppers
Threonine 0.074mg Peppers
Isoleucine 0.065mg Peppers
Leucine 0.105mg Peppers
Lysine 0.089mg 0.009mg Peppers
Methionine 0.024mg 0.003mg Peppers
Phenylalanine 0.062mg Peppers
Valine 0.084mg Peppers
Histidine 0.041mg Peppers
Saturated Fat 0.021g 0.016g Wax gourd
Monounsaturated Fat 0.011g 0.037g Wax gourd
Polyunsaturated fat 0.109g 0.088g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers Wax gourd
Low Fats diet Equal
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
90%
Peppers
6%
Wax gourd
Minerals Daily Need Coverage Score
22%
Peppers
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.92g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 10)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $1)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 100mg)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.