Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Red potato
  5. Compare
  6. Red potato vs. Wax gourd

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

Compare

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
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.
Red potato
Red potato
7
:
3
Wax gourd
Wax gourd
Contains more Iron +84.2%
Contains more Magnesium +180%
Contains more Phosphorus +323.5%
Contains more Potassium +10800%
Contains less Sodium -88.8%
Contains more Copper +690.9%
Contains more Manganese +208.9%
Contains more Calcium +100%
Contains more Zinc +47.5%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Iron +84.2%
Contains more Magnesium +180%
Contains more Phosphorus +323.5%
Contains more Potassium +10800%
Contains less Sodium -88.8%
Contains more Copper +690.9%
Contains more Manganese +208.9%
Contains more Calcium +100%
Contains more Zinc +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.
Red potato
Red potato
8
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin C +20%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +4900%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B5 +181.8%
Contains more Vitamin B6 +562.5%
Contains more Folate +575%
Equal in Vitamin E - 0.08
Equal in Vitamin K - 2.8
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
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 A +∞%
Contains more Vitamin C +20%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +4900%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B5 +181.8%
Contains more Vitamin B6 +562.5%
Contains more Folate +575%
Equal in Vitamin E - 0.08
Equal in Vitamin K - 2.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
3
:
2
Wax gourd
Wax gourd
Contains more Protein +475%
Contains more Carbs +544.4%
Contains more Other +330%
Contains more Fats +33.3%
Contains more Water +25.3%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 +475%
Contains more Carbs +544.4%
Contains more Other +330%
Contains more Fats +33.3%
Contains more Water +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +104.7%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +104.7%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Wax gourd
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Red potato
Red potato vs Potato
Potato
Red potato
Red potato vs Sweet potato
Sweet potato
Red potato
Red potato vs Russet potato raw
Russet potato raw
Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon

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%
Red potato
6%
Wax gourd
Minerals Daily Need Coverage Score
22%
Red potato
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 89)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 95mg)
Which food is richer in vitamins?
Red potato
Red potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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.