Russet potato vs. Wax gourd — In-Depth Nutrition Comparison
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Significant differences between russet potatoes and wax gourd
- The amount of vitamin B6, potassium, copper, iron, phosphorus, manganese, vitamin B3, folate, fiber, and vitamin B5 in russet potatoes is higher than in wax gourd.
- Russet potatoes cover your daily vitamin B6 needs 25% more than wax gourd.
- Wax gourd has 110 times less potassium than russet potatoes. Russet potatoes have 550mg of potassium, while wax gourd has 5mg.
Specific food types used in this comparison are Potatoes, Russet, flesh, and skin, baked and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.
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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 more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +10900% |
| Contains more IronIron | +181.6% |
| Contains more CopperCopper | +386.4% |
| Contains more PhosphorusPhosphorus | +317.6% |
| Contains less SodiumSodium | -86.9% |
| Contains more ManganeseManganese | +307.1% |
| Contains more SeleniumSelenium | +150% |
| Contains more ZincZinc | +68.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +97.1% |
| Contains more Vitamin B2Vitamin B2 | +4700% |
| Contains more Vitamin B3Vitamin B3 | +251% |
| Contains more Vitamin B5Vitamin B5 | +214% |
| Contains more Vitamin B6Vitamin B6 | +1006.3% |
| Contains more FolateFolate | +550% |
| Contains more CholineCholine | +206.1% |
| Contains more Vitamin CVitamin C | +26.5% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin KVitamin K | +40% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.354mg | 0.032mg | 25% |
| Potassium | 550mg | 5mg | 16% |
| Iron | 1.07mg | 0.38mg | 9% |
| Copper | 0.107mg | 0.022mg | 9% |
| Phosphorus | 71mg | 17mg | 8% |
| Starch | 17.45g | 7% | |
| Manganese | 0.228mg | 0.056mg | 7% |
| Folate | 26µg | 4µg | 6% |
| Carbs | 21.44g | 3.04g | 6% |
| Vitamin B3 | 1.348mg | 0.384mg | 6% |
| Vitamin B5 | 0.38mg | 0.121mg | 5% |
| Magnesium | 30mg | 10mg | 5% |
| Fiber | 2.3g | 1g | 5% |
| Calories | 97kcal | 14kcal | 4% |
| Protein | 2.63g | 0.4g | 4% |
| Vitamin B2 | 0.048mg | 0.001mg | 4% |
| Sodium | 14mg | 107mg | 4% |
| Vitamin B1 | 0.067mg | 0.034mg | 3% |
| Zinc | 0.35mg | 0.59mg | 2% |
| Vitamin C | 8.3mg | 10.5mg | 2% |
| Choline | 15mg | 4.9mg | 2% |
| Selenium | 0.5µg | 0.2µg | 1% |
| Vitamin K | 2µg | 2.8µg | 1% |
| Fats | 0.13g | 0.2g | 0% |
| Net carbs | 19.14g | 2.04g | N/A |
| Calcium | 18mg | 18mg | 0% |
| Sugar | 1.08g | 1.18g | N/A |
| Vitamin E | 0.07mg | 0.08mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.032g | 0.016g | 0% |
| Monounsaturated fat | 0.003g | 0.037g | 0% |
| Polyunsaturated fat | 0.054g | 0.088g | 0% |
| Tryptophan | 0.027mg | 0.002mg | 0% |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.125mg | 0% | |
| Lysine | 0.137mg | 0.009mg | 0% |
| Methionine | 0.041mg | 0.003mg | 0% |
| Phenylalanine | 0.104mg | 0% | |
| Valine | 0.131mg | 0% | |
| Histidine | 0.044mg | 0% | |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3.04 g
Water:
96.06 g
Other:
0.3 g
| Contains more ProteinProtein | +557.5% |
| Contains more CarbsCarbs | +605.3% |
| Contains more OtherOther | +350% |
| Contains more FatsFats | +53.8% |
| Contains more WaterWater | +29% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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 | -50% |
| Contains more Mono. FatMonounsaturated fat | +1133.3% |
| Contains more Poly. FatPolyunsaturated fat | +63% |
