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  6. Spirulina vs. Wax gourd

Spirulina vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between Spirulina and Wax gourd

  • Spirulina has more Copper, Iron, Vitamin B2, Vitamin B1, Manganese, and Vitamin B3, however, Wax gourd is richer in Vitamin C.
  • Spirulina covers your daily Copper needs 64% more than Wax gourd.
  • Wax gourd has 342 times less Vitamin B2 than Spirulina. Spirulina has 0.342mg of Vitamin B2, while Wax gourd has 0.001mg.

Specific food types used in this comparison are Seaweed, spirulina, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Spirulina 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.
Spirulina
Spirulina
7
:
3
Wax gourd
Wax gourd
Contains more Iron +634.2%
Contains more Magnesium +90%
Contains more Potassium +2440%
Contains more Copper +2613.6%
Contains more Manganese +232.1%
Contains more Selenium +250%
Contains more Calcium +50%
Contains more Phosphorus +54.5%
Contains more Zinc +195%
Equal in Sodium - 107
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 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 Iron +634.2%
Contains more Magnesium +90%
Contains more Potassium +2440%
Contains more Copper +2613.6%
Contains more Manganese +232.1%
Contains more Selenium +250%
Contains more Calcium +50%
Contains more Phosphorus +54.5%
Contains more Zinc +195%
Equal in Sodium - 107

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.
Spirulina
Spirulina
8
:
2
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +512.5%
Contains more Vitamin B1 +552.9%
Contains more Vitamin B2 +34100%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +168.6%
Contains more Folate +125%
Contains more Vitamin C +1066.7%
Contains more Vitamin K +12%
Equal in Vitamin B6 - 0.032
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 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 E +512.5%
Contains more Vitamin B1 +552.9%
Contains more Vitamin B2 +34100%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +168.6%
Contains more Folate +125%
Contains more Vitamin C +1066.7%
Contains more Vitamin K +12%
Equal in Vitamin B6 - 0.032

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Wax gourd
Wax gourd
Contains more Protein +1380%
Contains more Fats +95%
Contains more Other +100%
Contains more Carbs +25.6%
Equal in Water - 96.06
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +1380%
Contains more Fats +95%
Contains more Other +100%
Contains more Carbs +25.6%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +20.5%
Contains less Saturated Fat -88.1%
Equal in Monounsaturated Fat - 0.037
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Polyunsaturated fat +20.5%
Contains less Saturated Fat -88.1%
Equal in Monounsaturated Fat - 0.037

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Wax gourd Opinion
Net carbs 2.02g 2.04g Wax gourd
Protein 5.92g 0.4g Spirulina
Fats 0.39g 0.2g Spirulina
Carbs 2.42g 3.04g Wax gourd
Calories 26kcal 14kcal Spirulina
Sugar 0.3g 1.18g Spirulina
Fiber 0.4g 1g Wax gourd
Calcium 12mg 18mg Wax gourd
Iron 2.79mg 0.38mg Spirulina
Magnesium 19mg 10mg Spirulina
Phosphorus 11mg 17mg Wax gourd
Potassium 127mg 5mg Spirulina
Sodium 98mg 107mg Spirulina
Zinc 0.2mg 0.59mg Wax gourd
Copper 0.597mg 0.022mg Spirulina
Manganese 0.186mg 0.056mg Spirulina
Selenium 0.7µg 0.2µg Spirulina
Vitamin A 56IU 0IU Spirulina
Vitamin A RAE 3µg 0µg Spirulina
Vitamin E 0.49mg 0.08mg Spirulina
Vitamin C 0.9mg 10.5mg Wax gourd
Vitamin B1 0.222mg 0.034mg Spirulina
Vitamin B2 0.342mg 0.001mg Spirulina
Vitamin B3 1.196mg 0.384mg Spirulina
Vitamin B5 0.325mg 0.121mg Spirulina
Vitamin B6 0.034mg 0.032mg Spirulina
Folate 9µg 4µg Spirulina
Vitamin K 2.5µg 2.8µg Wax gourd
Tryptophan 0.096mg 0.002mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.312mg 0.009mg Spirulina
Methionine 0.118mg 0.003mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.135g 0.016g Wax gourd
Monounsaturated Fat 0.034g 0.037g Wax gourd
Polyunsaturated fat 0.106g 0.088g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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
18%
Spirulina
6%
Wax gourd
Minerals Daily Need Coverage Score
38%
Spirulina
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.119g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Spirulina
Spirulina 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 ($)
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.