Potato vs. Wax gourd — In-Depth Nutrition Comparison
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How are Potato and Wax gourd different?
- Potato is higher than Wax gourd in Vitamin B6, Potassium, Copper, Iron, Phosphorus, Manganese, Vitamin B3, Folate, and Vitamin B5.
- Potato covers your daily need of Vitamin B6 21% more than Wax gourd.
- Potato contains 107 times more Potassium than Wax gourd. Potato contains 535mg of Potassium, while Wax gourd contains 5mg.
Potatoes, baked, flesh and skin, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.
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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.
Contains
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Iron
+184.2%
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Magnesium
+180%
Contains
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Phosphorus
+311.8%
Contains
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Potassium
+10600%
Contains
less
Sodium
-90.7%
Contains
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Copper
+436.4%
Contains
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Manganese
+291.1%
Contains
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Selenium
+100%
Contains
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Calcium
+20%
Contains
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Zinc
+63.9%
Contains
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Iron
+184.2%
Contains
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Magnesium
+180%
Contains
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Phosphorus
+311.8%
Contains
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Potassium
+10600%
Contains
less
Sodium
-90.7%
Contains
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Copper
+436.4%
Contains
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Manganese
+291.1%
Contains
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Selenium
+100%
Contains
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Calcium
+20%
Contains
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Zinc
+63.9%
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.
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Contains
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Vitamin A
+∞%
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Vitamin B1
+88.2%
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Vitamin B2
+4700%
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Vitamin B3
+267.2%
Contains
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Vitamin B5
+210.7%
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Vitamin B6
+871.9%
Contains
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Folate
+600%
Contains
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Vitamin E
+100%
Contains
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Vitamin K
+40%
Equal in Vitamin C - 10.5
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+88.2%
Contains
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Vitamin B2
+4700%
Contains
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Vitamin B3
+267.2%
Contains
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Vitamin B5
+210.7%
Contains
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Vitamin B6
+871.9%
Contains
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Folate
+600%
Contains
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Vitamin E
+100%
Contains
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Vitamin K
+40%
Equal in Vitamin C - 10.5
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+525%
Contains
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Carbs
+595.7%
Contains
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Other
+343.3%
Contains
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Fats
+53.8%
Contains
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Water
+28.3%
Contains
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Protein
+525%
Contains
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Carbs
+595.7%
Contains
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Other
+343.3%
Contains
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Fats
+53.8%
Contains
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Water
+28.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-52.9%
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Monounsaturated Fat
+1133.3%
Contains
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Polyunsaturated fat
+54.4%
Contains
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Saturated Fat
-52.9%
Contains
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Monounsaturated Fat
+1133.3%
Contains
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Polyunsaturated fat
+54.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.95g | 2.04g |
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| Protein | 2.5g | 0.4g |
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| Fats | 0.13g | 0.2g |
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| Carbs | 21.15g | 3.04g |
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| Calories | 93kcal | 14kcal |
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| Starch | 17.27g |
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| Fructose | 0.34g |
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| Sugar | 1.18g | 1.18g | |
| Fiber | 2.2g | 1g |
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| Calcium | 15mg | 18mg |
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| Iron | 1.08mg | 0.38mg |
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| Magnesium | 28mg | 10mg |
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| Phosphorus | 70mg | 17mg |
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| Potassium | 535mg | 5mg |
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| Sodium | 10mg | 107mg |
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| Zinc | 0.36mg | 0.59mg |
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| Copper | 0.118mg | 0.022mg |
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| Manganese | 0.219mg | 0.056mg |
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| Selenium | 0.4µg | 0.2µg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.04mg | 0.08mg |
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| Vitamin C | 9.6mg | 10.5mg |
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| Vitamin B1 | 0.064mg | 0.034mg |
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| Vitamin B2 | 0.048mg | 0.001mg |
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| Vitamin B3 | 1.41mg | 0.384mg |
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| Vitamin B5 | 0.376mg | 0.121mg |
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| Vitamin B6 | 0.311mg | 0.032mg |
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| Folate | 28µg | 4µg |
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| Vitamin K | 2µg | 2.8µg |
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| Tryptophan | 0.025mg | 0.002mg |
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| Threonine | 0.081mg |
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| Isoleucine | 0.08mg |
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| Leucine | 0.119mg |
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| Lysine | 0.13mg | 0.009mg |
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| Methionine | 0.038mg | 0.003mg |
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| Phenylalanine | 0.099mg |
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| Valine | 0.125mg |
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| Histidine | 0.042mg |
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| Saturated Fat | 0.034g | 0.016g |
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| Monounsaturated Fat | 0.003g | 0.037g |
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| Polyunsaturated fat | 0.057g | 0.088g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
17%
6%
Minerals Daily Need Coverage Score
22%
8%
Comparison summary
Which food is lower in Saturated Fat?
Wax gourd is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 86)
Which food is cheaper?
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Potato contains less Sodium (difference - 97mg)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (1.18 g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)