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  6. Red potato vs. Wax gourd

Red potato vs. Wax gourd — In-Depth Nutrition Comparison

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Important differences between red potato and wax gourd

  • Wax gourd has less copper, potassium, vitamin B6, phosphorus, vitamin B3, folate, and manganese.
  • Red potato's daily need coverage for copper is 17% more.
  • Red potato has 109 times more potassium than wax gourd. Red potato has 545mg of potassium, while wax gourd has 5mg.

The food varieties used in the comparison are Potatoes, red, flesh, and skin, baked and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Red 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
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 +10800%
Contains more IronIron +84.2%
Contains more CopperCopper +690.9%
Contains more PhosphorusPhosphorus +323.5%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +208.9%
Contains more CalciumCalcium +100%
Contains more ZincZinc +47.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B2Vitamin B2 +4900%
Contains more Vitamin B3Vitamin B3 +315.4%
Contains more Vitamin B5Vitamin B5 +181.8%
Contains more Vitamin B6Vitamin B6 +562.5%
Contains more FolateFolate +575%
Contains more CholineCholine +285.7%
~equal in Vitamin E ~0.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.8µg

All nutrients comparison - raw data values

Nutrient Red potato Wax gourd DV% diff.
Copper 0.174mg 0.022mg 17%
Potassium 545mg 5mg 16%
Vitamin B6 0.212mg 0.032mg 14%
Vitamin B3 1.595mg 0.384mg 8%
Phosphorus 72mg 17mg 8%
Folate 27µg 4µg 6%
Carbs 19.59g 3.04g 6%
Starch 15.15g 6%
Manganese 0.173mg 0.056mg 5%
Protein 2.3g 0.4g 4%
Calories 89kcal 14kcal 4%
Vitamin B2 0.05mg 0.001mg 4%
Iron 0.7mg 0.38mg 4%
Vitamin B5 0.341mg 0.121mg 4%
Magnesium 28mg 10mg 4%
Sodium 12mg 107mg 4%
Choline 18.9mg 4.9mg 3%
Vitamin B1 0.072mg 0.034mg 3%
Fiber 1.8g 1g 3%
Vitamin C 12.6mg 10.5mg 2%
Zinc 0.4mg 0.59mg 2%
Fructose 0.44g 1%
Calcium 9mg 18mg 1%
Fats 0.15g 0.2g 0%
Net carbs 17.79g 2.04g N/A
Sugar 1.43g 1.18g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.08mg 0.08mg 0%
Selenium 0.2µg 0%
Vitamin K 2.8µg 2.8µg 0%
Saturated fat 0.026g 0.016g 0%
Monounsaturated fat 0.002g 0.037g 0%
Polyunsaturated fat 0.043g 0.088g 0%
Tryptophan 0.023mg 0.002mg 0%
Threonine 0.075mg 0%
Isoleucine 0.074mg 0%
Leucine 0.109mg 0%
Lysine 0.12mg 0.009mg 0%
Methionine 0.035mg 0.003mg 0%
Phenylalanine 0.091mg 0%
Valine 0.115mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 +475%
Contains more CarbsCarbs +544.4%
Contains more OtherOther +330%
Contains more FatsFats +33.3%
Contains more WaterWater +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 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 -38.5%
Contains more Mono. FatMonounsaturated fat +1750%
Contains more Poly. FatPolyunsaturated fat +104.7%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.