Pumpkin vs. Wax gourd — In-Depth Nutrition Comparison
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What are the differences between Pumpkin and Wax gourd?
- Pumpkin is higher in Vitamin A RAE, Copper, Potassium, and Vitamin B2, yet Wax gourd is higher in Vitamin C.
- Pumpkin's daily need coverage for Vitamin A RAE is 32% more.
- Pumpkin has 78 times more Vitamin B2 than Wax gourd. While Pumpkin has 0.078mg of Vitamin B2, Wax gourd has only 0.001mg.
- The amount of Sodium in Pumpkin is lower.
We used Pumpkin, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types 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
+50%
Contains
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Phosphorus
+76.5%
Contains
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Potassium
+4500%
Contains
less
Sodium
-99.1%
Contains
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Copper
+313.6%
Contains
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Manganese
+58.9%
Contains
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Calcium
+20%
Contains
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Magnesium
+11.1%
Contains
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Zinc
+156.5%
Equal in Selenium - 0.2
Contains
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Iron
+50%
Contains
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Phosphorus
+76.5%
Contains
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Potassium
+4500%
Contains
less
Sodium
-99.1%
Contains
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Copper
+313.6%
Contains
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Manganese
+58.9%
Contains
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Calcium
+20%
Contains
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Magnesium
+11.1%
Contains
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Zinc
+156.5%
Equal in Selenium - 0.2
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
+∞%
Contains
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Vitamin E
+900%
Contains
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Vitamin B2
+7700%
Contains
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Vitamin B5
+66.1%
Contains
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Vitamin B6
+37.5%
Contains
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Folate
+125%
Contains
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Vitamin C
+123.4%
Contains
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Vitamin K
+250%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B3 - 0.384
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+900%
Contains
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Vitamin B2
+7700%
Contains
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Vitamin B5
+66.1%
Contains
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Vitamin B6
+37.5%
Contains
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Folate
+125%
Contains
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Vitamin C
+123.4%
Contains
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Vitamin K
+250%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B3 - 0.384
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+80%
Contains
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Carbs
+61.2%
Contains
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Other
+106.7%
Contains
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Fats
+185.7%
Equal in Water - 96.06
Contains
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Protein
+80%
Contains
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Carbs
+61.2%
Contains
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Other
+106.7%
Contains
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Fats
+185.7%
Equal in Water - 96.06
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-56.8%
Contains
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Monounsaturated Fat
+311.1%
Contains
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Polyunsaturated fat
+2100%
Contains
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Saturated Fat
-56.8%
Contains
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Monounsaturated Fat
+311.1%
Contains
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Polyunsaturated fat
+2100%
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 Sugar |
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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 vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.8g | 2.04g |
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| Protein | 0.72g | 0.4g |
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| Fats | 0.07g | 0.2g |
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| Carbs | 4.9g | 3.04g |
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| Calories | 20kcal | 14kcal |
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| Sugar | 2.08g | 1.18g |
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| Fiber | 1.1g | 1g |
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| Calcium | 15mg | 18mg |
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| Iron | 0.57mg | 0.38mg |
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| Magnesium | 9mg | 10mg |
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| Phosphorus | 30mg | 17mg |
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| Potassium | 230mg | 5mg |
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| Sodium | 1mg | 107mg |
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| Zinc | 0.23mg | 0.59mg |
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| Copper | 0.091mg | 0.022mg |
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| Manganese | 0.089mg | 0.056mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 5755IU | 0IU |
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| Vitamin A RAE | 288µg | 0µg |
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| Vitamin E | 0.8mg | 0.08mg |
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| Vitamin C | 4.7mg | 10.5mg |
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| Vitamin B1 | 0.031mg | 0.034mg |
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| Vitamin B2 | 0.078mg | 0.001mg |
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| Vitamin B3 | 0.413mg | 0.384mg |
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| Vitamin B5 | 0.201mg | 0.121mg |
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| Vitamin B6 | 0.044mg | 0.032mg |
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| Folate | 9µg | 4µg |
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| Vitamin K | 0.8µg | 2.8µg |
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| Tryptophan | 0.009mg | 0.002mg |
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| Threonine | 0.021mg |
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| Isoleucine | 0.023mg |
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| Leucine | 0.034mg |
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| Lysine | 0.039mg | 0.009mg |
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| Methionine | 0.008mg | 0.003mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.025mg |
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| Histidine | 0.011mg |
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| Saturated Fat | 0.037g | 0.016g |
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| Monounsaturated Fat | 0.009g | 0.037g |
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| Polyunsaturated fat | 0.004g | 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
37%
6%
Minerals Daily Need Coverage Score
11%
8%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Wax gourd is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 52)
Which food is cheaper?
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 106mg)
Which food is richer in vitamins?
Pumpkin 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.