Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Summer squash
  5. Compare
  6. Summer squash vs. Wax gourd

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

Compare

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.
Summer squash
Summer squash
6
:
3
Wax gourd
Wax gourd
Contains more Magnesium +70%
Contains more Phosphorus +123.5%
Contains more Potassium +5140%
Contains less Sodium -98.1%
Contains more Copper +131.8%
Contains more Manganese +212.5%
Contains more Calcium +20%
Contains more Zinc +103.4%
Equal in Iron - 0.38
Equal in Selenium - 0.2
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Magnesium +70%
Contains more Phosphorus +123.5%
Contains more Potassium +5140%
Contains less Sodium -98.1%
Contains more Copper +131.8%
Contains more Manganese +212.5%
Contains more Calcium +20%
Contains more Zinc +103.4%
Equal in Iron - 0.38
Equal in Selenium - 0.2

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.
Summer squash
Summer squash
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +61.9%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B2 +14100%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +581.3%
Contains more Folate +625%
Equal in Vitamin K - 2.8
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 +50%
Contains more Vitamin C +61.9%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B2 +14100%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +581.3%
Contains more Folate +625%
Equal in Vitamin K - 2.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
3
:
2
Wax gourd
Wax gourd
Contains more Protein +202.5%
Contains more Carbs +10.2%
Contains more Other +106.7%
Contains more Fats +11.1%
Equal in Carbs - 3.04
Equal in Water - 96.06
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 +202.5%
Contains more Carbs +10.2%
Contains more Other +106.7%
Contains more Fats +11.1%
Equal in Carbs - 3.04
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Wax gourd
Wax gourd
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +131.3%
Equal in Polyunsaturated fat - 0.088
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +131.3%
Equal in Polyunsaturated fat - 0.088

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Wax gourd Opinion
Net carbs 2.25g 2.04g Summer squash
Protein 1.21g 0.4g Summer squash
Fats 0.18g 0.2g Wax gourd
Carbs 3.35g 3.04g Summer squash
Calories 16kcal 14kcal Summer squash
Fructose 0.95g Summer squash
Sugar 2.2g 1.18g Wax gourd
Fiber 1.1g 1g Summer squash
Calcium 15mg 18mg Wax gourd
Iron 0.35mg 0.38mg Wax gourd
Magnesium 17mg 10mg Summer squash
Phosphorus 38mg 17mg Summer squash
Potassium 262mg 5mg Summer squash
Sodium 2mg 107mg Summer squash
Zinc 0.29mg 0.59mg Wax gourd
Copper 0.051mg 0.022mg Summer squash
Manganese 0.175mg 0.056mg Summer squash
Selenium 0.2µg 0.2µg
Vitamin A 200IU 0IU Summer squash
Vitamin A RAE 10µg 0µg Summer squash
Vitamin E 0.12mg 0.08mg Summer squash
Vitamin C 17mg 10.5mg Summer squash
Vitamin B1 0.048mg 0.034mg Summer squash
Vitamin B2 0.142mg 0.001mg Summer squash
Vitamin B3 0.487mg 0.384mg Summer squash
Vitamin B5 0.155mg 0.121mg Summer squash
Vitamin B6 0.218mg 0.032mg Summer squash
Folate 29µg 4µg Summer squash
Vitamin K 3µg 2.8µg Summer squash
Tryptophan 0.011mg 0.002mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg 0.009mg Summer squash
Methionine 0.017mg 0.003mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.044g 0.016g Wax gourd
Monounsaturated Fat 0.016g 0.037g Wax gourd
Polyunsaturated fat 0.089g 0.088g Summer squash

Which food is preferable for your diet?

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

People also compare

Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant
Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon

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%
Summer squash
6%
Wax gourd
Minerals Daily Need Coverage Score
12%
Summer squash
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 105mg)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.