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  6. Potato vs. Wax gourd

Potato vs. Wax gourd — In-Depth Nutrition Comparison

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How are potatoes and wax gourd different?

  • Potatoes are higher than wax gourd in vitamin B6, potassium, copper, iron, phosphorus, manganese, vitamin B3, folate, and vitamin B5.
  • Potatoes cover your daily need for vitamin B6, 21% more than wax gourd.
  • Potatoes contain 107 times more potassium than wax gourd. Potatoes contain 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.

Infographic

Potato vs Wax gourd infographic
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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.
Potato
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 MagnesiumMagnesium +180%
Contains more PotassiumPotassium +10600%
Contains more IronIron +184.2%
Contains more CopperCopper +436.4%
Contains more PhosphorusPhosphorus +311.8%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +291.1%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +20%
Contains more ZincZinc +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.
Potato
Potato
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B2Vitamin B2 +4700%
Contains more Vitamin B3Vitamin B3 +267.2%
Contains more Vitamin B5Vitamin B5 +210.7%
Contains more Vitamin B6Vitamin B6 +871.9%
Contains more FolateFolate +600%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +40%
~equal in Vitamin C ~10.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Wax gourd DV% diff.
Vitamin B6 0.311mg 0.032mg 21%
Potassium 535mg 5mg 16%
Copper 0.118mg 0.022mg 11%
Iron 1.08mg 0.38mg 9%
Phosphorus 70mg 17mg 8%
Starch 17.27g 7%
Manganese 0.219mg 0.056mg 7%
Carbs 21.15g 3.04g 6%
Vitamin B3 1.41mg 0.384mg 6%
Folate 28µg 4µg 6%
Fiber 2.2g 1g 5%
Vitamin B5 0.376mg 0.121mg 5%
Calories 93kcal 14kcal 4%
Protein 2.5g 0.4g 4%
Magnesium 28mg 10mg 4%
Sodium 10mg 107mg 4%
Vitamin B2 0.048mg 0.001mg 4%
Vitamin B1 0.064mg 0.034mg 3%
Zinc 0.36mg 0.59mg 2%
Choline 14.8mg 4.9mg 2%
Vitamin C 9.6mg 10.5mg 1%
Vitamin K 2µg 2.8µg 1%
Protein per 100 calories 2.7g 2.9g N/A
Calories per 10 g protein 372kcal 350kcal N/A
Weight per 100 calories 108g 714g N/A
Fats 0.13g 0.2g 0%
Net carbs 18.95g 2.04g N/A
Calcium 15mg 18mg 0%
Sugar 1.18g 1.18g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.04mg 0.08mg 0%
Selenium 0.4µg 0.2µg 0%
Saturated fat 0.034g 0.016g 0%
Monounsaturated fat 0.003g 0.037g 0%
Polyunsaturated fat 0.057g 0.088g 0%
Tryptophan 0.025mg 0.002mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0.009mg 0%
Methionine 0.038mg 0.003mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +525%
Contains more CarbsCarbs +595.7%
Contains more OtherOther +343.3%
Contains more FatsFats +53.8%
Contains more WaterWater +28.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 -52.9%
Contains more Mono. FatMonounsaturated fat +1133.3%
Contains more Poly. FatPolyunsaturated fat +54.4%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.