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  6. Sweet onion vs. Wax gourd

Sweet onion vs. Wax gourd — In-Depth Nutrition Comparison

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How are sweet onion and wax gourd different?

  • Sweet onion is richer in vitamin B6, while wax gourd is higher in vitamin C.
  • Sweet onion contains 24 times more Potassium than wax gourd. Sweet onion contains 119mg of Potassium, while wax gourd contains 5mg.
  • Wax gourd is lower in sugar.

Onions, sweet, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.

Infographic

Sweet onion 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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
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 PotassiumPotassium +2280%
Contains more CopperCopper +154.5%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +35.7%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +11.1%
Contains more IronIron +46.2%
Contains more ZincZinc +353.8%
~equal in Calcium ~18mg

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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
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 B1Vitamin B1 +20.6%
Contains more Vitamin B2Vitamin B2 +1900%
Contains more Vitamin B6Vitamin B6 +306.3%
Contains more FolateFolate +475%
Contains more CholineCholine +12.2%
Contains more Vitamin CVitamin C +118.8%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +188.7%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin KVitamin K +833.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 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 +100%
Contains more CarbsCarbs +148.4%
Contains more FatsFats +150%
~equal in Water ~96.06g
~equal in Other ~0.3g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet onion Wax gourd Opinion
Calories 32kcal 14kcal Sweet onion
Protein 0.8g 0.4g Sweet onion
Fats 0.08g 0.2g Wax gourd
Vitamin C 4.8mg 10.5mg Wax gourd
Net carbs 6.65g 2.04g Sweet onion
Carbs 7.55g 3.04g Sweet onion
Magnesium 9mg 10mg Wax gourd
Calcium 20mg 18mg Sweet onion
Potassium 119mg 5mg Sweet onion
Iron 0.26mg 0.38mg Wax gourd
Sugar 5.02g 1.18g Wax gourd
Fiber 0.9g 1g Wax gourd
Copper 0.056mg 0.022mg Sweet onion
Zinc 0.13mg 0.59mg Wax gourd
Phosphorus 27mg 17mg Sweet onion
Sodium 8mg 107mg Sweet onion
Vitamin A 1IU 0IU Sweet onion
Vitamin E 0.02mg 0.08mg Wax gourd
Manganese 0.076mg 0.056mg Sweet onion
Selenium 0.5µg 0.2µg Sweet onion
Vitamin B1 0.041mg 0.034mg Sweet onion
Vitamin B2 0.02mg 0.001mg Sweet onion
Vitamin B3 0.133mg 0.384mg Wax gourd
Vitamin B5 0.098mg 0.121mg Wax gourd
Vitamin B6 0.13mg 0.032mg Sweet onion
Vitamin K 0.3µg 2.8µg Wax gourd
Folate 23µg 4µg Sweet onion
Choline 5.5mg 4.9mg Sweet onion
Saturated Fat 0.016g Sweet onion
Monounsaturated Fat 0.037g Wax gourd
Polyunsaturated fat 0.088g Wax gourd
Tryptophan 0.009mg 0.002mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg 0.009mg Sweet onion
Methionine 0.009mg 0.003mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion 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
7%
Sweet onion
6%
Wax gourd
Minerals Daily Need Coverage Score
8%
Sweet onion
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.84g)
Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 99mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.016g)
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.
Which food is richer in vitamins?
?
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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.