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  6. Summer squash vs. Wax gourd

Summer squash vs. Wax gourd — In-Depth Nutrition Comparison

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A recap on differences between summer squash and wax gourd

  • Wax gourd has less vitamin B6, vitamin B2, potassium, vitamin C, folate, and manganese.
  • Summer squash covers your daily vitamin B6 needs 14% more than wax gourd.
  • Wax gourd contains 142 times less vitamin B2 than summer squash. Summer squash contains 0.142mg of vitamin B2, while wax gourd contains 0.001mg.
  • Summer squash has less sodium.

Food varieties used in this article are Squash, summer, all varieties, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 +70%
Contains more PotassiumPotassium +5140%
Contains more CopperCopper +131.8%
Contains more PhosphorusPhosphorus +123.5%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +212.5%
Contains more CalciumCalcium +20%
Contains more ZincZinc +103.4%
~equal in Iron ~0.38mg
~equal in Selenium ~0.2µg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 CVitamin C +61.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B2Vitamin B2 +14100%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +581.3%
Contains more FolateFolate +625%
Contains more CholineCholine +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.8µg

All nutrients comparison - raw data values

Nutrient Summer squash Wax gourd DV% diff.
Vitamin B6 0.218mg 0.032mg 14%
Vitamin B2 0.142mg 0.001mg 11%
Potassium 262mg 5mg 8%
Vitamin C 17mg 10.5mg 7%
Folate 29µg 4µg 6%
Sodium 2mg 107mg 5%
Manganese 0.175mg 0.056mg 5%
Copper 0.051mg 0.022mg 3%
Zinc 0.29mg 0.59mg 3%
Phosphorus 38mg 17mg 3%
Magnesium 17mg 10mg 2%
Protein 1.21g 0.4g 2%
Fructose 0.95g 1%
Vitamin B5 0.155mg 0.121mg 1%
Vitamin B3 0.487mg 0.384mg 1%
Vitamin B1 0.048mg 0.034mg 1%
Vitamin A 10µg 0µg 1%
Calories 16kcal 14kcal 0%
Fats 0.18g 0.2g 0%
Net carbs 2.25g 2.04g N/A
Carbs 3.35g 3.04g 0%
Calcium 15mg 18mg 0%
Iron 0.35mg 0.38mg 0%
Sugar 2.2g 1.18g N/A
Fiber 1.1g 1g 0%
Vitamin E 0.12mg 0.08mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin K 3µg 2.8µg 0%
Saturated fat 0.044g 0.016g 0%
Choline 6.7mg 4.9mg 0%
Monounsaturated fat 0.016g 0.037g 0%
Polyunsaturated fat 0.089g 0.088g 0%
Tryptophan 0.011mg 0.002mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0.009mg 0%
Methionine 0.017mg 0.003mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 +202.5%
Contains more OtherOther +106.7%
Contains more FatsFats +11.1%
~equal in Carbs ~3.04g
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +131.3%
~equal in Polyunsaturated fat ~0.088g

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.