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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 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 +90%
Contains more PotassiumPotassium +2440%
Contains more IronIron +634.2%
Contains more CopperCopper +2613.6%
Contains more ManganeseManganese +232.1%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +50%
Contains more ZincZinc +195%
Contains more PhosphorusPhosphorus +54.5%
~equal in Sodium ~107mg

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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
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 +512.5%
Contains more Vitamin B1Vitamin B1 +552.9%
Contains more Vitamin B2Vitamin B2 +34100%
Contains more Vitamin B3Vitamin B3 +211.5%
Contains more Vitamin B5Vitamin B5 +168.6%
Contains more FolateFolate +125%
Contains more CholineCholine +32.7%
Contains more Vitamin CVitamin C +1066.7%
Contains more Vitamin KVitamin K +12%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.032mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +1380%
Contains more FatsFats +95%
Contains more OtherOther +100%
Contains more CarbsCarbs +25.6%
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 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 Poly. FatPolyunsaturated fat +20.5%
Contains less Sat. FatSaturated fat -88.1%
~equal in Monounsaturated fat ~0.037g

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 DV% diff.
Copper 0.597mg 0.022mg 64%
Iron 2.79mg 0.38mg 30%
Vitamin B2 0.342mg 0.001mg 26%
Vitamin B1 0.222mg 0.034mg 16%
Protein 5.92g 0.4g 11%
Vitamin C 0.9mg 10.5mg 11%
Manganese 0.186mg 0.056mg 6%
Vitamin B3 1.196mg 0.384mg 5%
Vitamin B5 0.325mg 0.121mg 4%
Zinc 0.2mg 0.59mg 4%
Potassium 127mg 5mg 4%
Vitamin E 0.49mg 0.08mg 3%
Magnesium 19mg 10mg 2%
Fiber 0.4g 1g 2%
Folate 9µg 4µg 1%
Saturated fat 0.135g 0.016g 1%
Selenium 0.7µg 0.2µg 1%
Calories 26kcal 14kcal 1%
Phosphorus 11mg 17mg 1%
Calcium 12mg 18mg 1%
Fats 0.39g 0.2g 0%
Carbs 2.42g 3.04g 0%
Net carbs 2.02g 2.04g N/A
Sugar 0.3g 1.18g N/A
Sodium 98mg 107mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B6 0.034mg 0.032mg 0%
Vitamin K 2.5µg 2.8µg 0%
Choline 6.5mg 4.9mg 0%
Monounsaturated fat 0.034g 0.037g 0%
Polyunsaturated fat 0.106g 0.088g 0%
Tryptophan 0.096mg 0.002mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0.009mg 0%
Methionine 0.118mg 0.003mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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
17%
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.