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  6. Seaweed vs. Wax gourd

Seaweed vs. Wax gourd — In-Depth Nutrition Comparison

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How are Seaweed and Wax gourd different?

  • Seaweed is higher in Vitamin K, Folate, Iron, Magnesium, Calcium, Copper, Vitamin B2, Vitamin B5, and Manganese, however, Wax gourd is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Seaweed is 53% higher.
  • Seaweed contains 150 times more Vitamin B2 than Wax gourd. While Seaweed contains 0.15mg of Vitamin B2, Wax gourd contains only 0.001mg.

Seaweed, kelp, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Seaweed 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.
Seaweed
Seaweed
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +833.3%
Contains more Iron +650%
Contains more Magnesium +1110%
Contains more Phosphorus +147.1%
Contains more Potassium +1680%
Contains more Zinc +108.5%
Contains more Copper +490.9%
Contains more Manganese +257.1%
Contains more Selenium +250%
Contains less Sodium -54.1%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +833.3%
Contains more Iron +650%
Contains more Magnesium +1110%
Contains more Phosphorus +147.1%
Contains more Potassium +1680%
Contains more Zinc +108.5%
Contains more Copper +490.9%
Contains more Manganese +257.1%
Contains more Selenium +250%
Contains less Sodium -54.1%

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.
Seaweed
Seaweed
8
:
2
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +987.5%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +14900%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +430.6%
Contains more Folate +4400%
Contains more Vitamin K +2257.1%
Contains more Vitamin C +250%
Contains more Vitamin B6 +1500%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 E +987.5%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +14900%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +430.6%
Contains more Folate +4400%
Contains more Vitamin K +2257.1%
Contains more Vitamin C +250%
Contains more Vitamin B6 +1500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Wax gourd
Wax gourd
Contains more Protein +320%
Contains more Fats +180%
Contains more Carbs +214.8%
Contains more Other +2103.3%
Contains more Water +17.7%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +320%
Contains more Fats +180%
Contains more Carbs +214.8%
Contains more Other +2103.3%
Contains more Water +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +164.9%
Contains less Saturated Fat -93.5%
Contains more Polyunsaturated fat +87.2%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +164.9%
Contains less Saturated Fat -93.5%
Contains more Polyunsaturated fat +87.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Wax gourd Opinion
Net carbs 8.27g 2.04g Seaweed
Protein 1.68g 0.4g Seaweed
Fats 0.56g 0.2g Seaweed
Carbs 9.57g 3.04g Seaweed
Calories 43kcal 14kcal Seaweed
Sugar 0.6g 1.18g Seaweed
Fiber 1.3g 1g Seaweed
Calcium 168mg 18mg Seaweed
Iron 2.85mg 0.38mg Seaweed
Magnesium 121mg 10mg Seaweed
Phosphorus 42mg 17mg Seaweed
Potassium 89mg 5mg Seaweed
Sodium 233mg 107mg Wax gourd
Zinc 1.23mg 0.59mg Seaweed
Copper 0.13mg 0.022mg Seaweed
Manganese 0.2mg 0.056mg Seaweed
Selenium 0.7µg 0.2µg Seaweed
Vitamin A 116IU 0IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 0.08mg Seaweed
Vitamin C 3mg 10.5mg Wax gourd
Vitamin B1 0.05mg 0.034mg Seaweed
Vitamin B2 0.15mg 0.001mg Seaweed
Vitamin B3 0.47mg 0.384mg Seaweed
Vitamin B5 0.642mg 0.121mg Seaweed
Vitamin B6 0.002mg 0.032mg Wax gourd
Folate 180µg 4µg Seaweed
Vitamin K 66µg 2.8µg Seaweed
Tryptophan 0.048mg 0.002mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg 0.009mg Seaweed
Methionine 0.025mg 0.003mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.247g 0.016g Wax gourd
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.037g Seaweed
Polyunsaturated fat 0.047g 0.088g Wax gourd

Which food is preferable for your diet?

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

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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
36%
Seaweed
6%
Wax gourd
Minerals Daily Need Coverage Score
41%
Seaweed
8%
Wax gourd

Comparison summary

Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 126mg)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.231g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.58g)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.