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  6. Portobello vs. Wax gourd

Portobello vs. Wax gourd — In-Depth Nutrition Comparison

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What are the differences between Portobello and Wax gourd?

  • Portobello is higher in Copper, Selenium, Vitamin B3, Vitamin B2, Vitamin B5, Phosphorus, Potassium, Vitamin B6, and Choline, yet Wax gourd is higher in Vitamin C.
  • Portobello's daily need coverage for Copper is 41% more.
  • Portobello has 403 times more Vitamin B2 than Wax gourd. While Portobello has 0.403mg of Vitamin B2, Wax gourd has only 0.001mg.

We used Mushrooms, portabella, grilled and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this article.

Infographic

Portobello 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.
Portobello
Portobello
9
:
1
Wax gourd
Wax gourd
Contains more Magnesium +30%
Contains more Phosphorus +694.1%
Contains more Potassium +8640%
Contains less Sodium -89.7%
Contains more Zinc +10.2%
Contains more Copper +1668.2%
Contains more Manganese +19.6%
Contains more Selenium +10850%
Contains more Calcium +500%
Equal in Iron - 0.38
Equal in Zinc - 0.59
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
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 +30%
Contains more Phosphorus +694.1%
Contains more Potassium +8640%
Contains less Sodium -89.7%
Contains more Zinc +10.2%
Contains more Copper +1668.2%
Contains more Manganese +19.6%
Contains more Selenium +10850%
Contains more Calcium +500%
Equal in Iron - 0.38
Equal in Zinc - 0.59

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.
Portobello
Portobello
7
:
3
Wax gourd
Wax gourd
Contains more Vitamin D +∞%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +40200%
Contains more Vitamin B3 +1528.9%
Contains more Vitamin B5 +943%
Contains more Vitamin B6 +281.3%
Contains more Folate +375%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 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 D +∞%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +40200%
Contains more Vitamin B3 +1528.9%
Contains more Vitamin B5 +943%
Contains more Vitamin B6 +281.3%
Contains more Folate +375%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Portobello
Portobello
4
:
1
Wax gourd
Wax gourd
Contains more Protein +720%
Contains more Fats +190%
Contains more Carbs +46.1%
Contains more Other +246.7%
Equal in Water - 96.06
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 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 +720%
Contains more Fats +190%
Contains more Carbs +46.1%
Contains more Other +246.7%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Portobello
Portobello
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +163.6%
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +311.1%
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 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 +163.6%
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +311.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Portobello Wax gourd Opinion
Net carbs 2.24g 2.04g Portobello
Protein 3.28g 0.4g Portobello
Fats 0.58g 0.2g Portobello
Carbs 4.44g 3.04g Portobello
Calories 29kcal 14kcal Portobello
Starch 0.43g Portobello
Sugar 2.26g 1.18g Wax gourd
Fiber 2.2g 1g Portobello
Calcium 3mg 18mg Wax gourd
Iron 0.4mg 0.38mg Portobello
Magnesium 13mg 10mg Portobello
Phosphorus 135mg 17mg Portobello
Potassium 437mg 5mg Portobello
Sodium 11mg 107mg Portobello
Zinc 0.65mg 0.59mg Portobello
Copper 0.389mg 0.022mg Portobello
Manganese 0.067mg 0.056mg Portobello
Selenium 21.9µg 0.2µg Portobello
Vitamin E 0mg 0.08mg Wax gourd
Vitamin D 14IU 0IU Portobello
Vitamin D 0.3µg 0µg Portobello
Vitamin C 0mg 10.5mg Wax gourd
Vitamin B1 0.072mg 0.034mg Portobello
Vitamin B2 0.403mg 0.001mg Portobello
Vitamin B3 6.255mg 0.384mg Portobello
Vitamin B5 1.262mg 0.121mg Portobello
Vitamin B6 0.122mg 0.032mg Portobello
Folate 19µg 4µg Portobello
Vitamin K 0µg 2.8µg Wax gourd
Tryptophan 0.045mg 0.002mg Portobello
Threonine 0.125mg Portobello
Isoleucine 0.09mg Portobello
Leucine 0.15mg Portobello
Lysine 0.11mg 0.009mg Portobello
Methionine 0.035mg 0.003mg Portobello
Phenylalanine 0.1mg Portobello
Valine 0.41mg Portobello
Histidine 0.065mg Portobello
Saturated Fat 0.064g 0.016g Wax gourd
Monounsaturated Fat 0.009g 0.037g Wax gourd
Polyunsaturated fat 0.232g 0.088g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Portobello 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
30%
Portobello
6%
Wax gourd
Minerals Daily Need Coverage Score
40%
Portobello
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.048g)
Which food contains less Sodium?
Portobello
Portobello contains less Sodium (difference - 96mg)
Which food is richer in minerals?
Portobello
Portobello is relatively richer in minerals
Which food is richer in vitamins?
Portobello
Portobello is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.