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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 +1110%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +1680%
Contains more IronIron +650%
Contains more CopperCopper +490.9%
Contains more ZincZinc +108.5%
Contains more PhosphorusPhosphorus +147.1%
Contains more ManganeseManganese +257.1%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -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.
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +14900%
Contains more Vitamin B3Vitamin B3 +22.4%
Contains more Vitamin B5Vitamin B5 +430.6%
Contains more Vitamin KVitamin K +2257.1%
Contains more FolateFolate +4400%
Contains more CholineCholine +161.2%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B6Vitamin B6 +1500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +320%
Contains more FatsFats +180%
Contains more CarbsCarbs +214.8%
Contains more OtherOther +2103.3%
Contains more WaterWater +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 more Mono. FatMonounsaturated fat +164.9%
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin K 66µg 2.8µg 53%
Folate 180µg 4µg 44%
Iron 2.85mg 0.38mg 31%
Magnesium 121mg 10mg 26%
Calcium 168mg 18mg 15%
Copper 0.13mg 0.022mg 12%
Vitamin B2 0.15mg 0.001mg 11%
Vitamin B5 0.642mg 0.121mg 10%
Vitamin C 3mg 10.5mg 8%
Manganese 0.2mg 0.056mg 6%
Zinc 1.23mg 0.59mg 6%
Vitamin E 0.87mg 0.08mg 5%
Sodium 233mg 107mg 5%
Phosphorus 42mg 17mg 4%
Protein 1.68g 0.4g 3%
Potassium 89mg 5mg 2%
Vitamin B6 0.002mg 0.032mg 2%
Carbs 9.57g 3.04g 2%
Choline 12.8mg 4.9mg 1%
Saturated fat 0.247g 0.016g 1%
Calories 43kcal 14kcal 1%
Vitamin B1 0.05mg 0.034mg 1%
Vitamin B3 0.47mg 0.384mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin A 6µg 0µg 1%
Fiber 1.3g 1g 1%
Fats 0.56g 0.2g 1%
Net carbs 8.27g 2.04g N/A
Sugar 0.6g 1.18g N/A
Monounsaturated fat 0.098g 0.037g 0%
Polyunsaturated fat 0.047g 0.088g 0%
Tryptophan 0.048mg 0.002mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0.009mg 0%
Methionine 0.025mg 0.003mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Wax gourd
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
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.