Sweet potato vs. Wax gourd — In-Depth Nutrition Comparison
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Important differences between Sweet potato and Wax gourd
- Wax gourd has less Vitamin A RAE, Vitamin B6, Manganese, Copper, Vitamin B5, Potassium, Vitamin C, Fiber, Vitamin B2, and Vitamin B3.
- Sweet potato's daily need coverage for Vitamin A RAE is 107% more.
- Sweet potato has 106 times more Vitamin B2 than Wax gourd. Sweet potato has 0.106mg of Vitamin B2, while Wax gourd has 0.001mg.
The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.
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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.
Contains
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Calcium
+111.1%
Contains
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Iron
+81.6%
Contains
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Magnesium
+170%
Contains
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Phosphorus
+217.6%
Contains
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Potassium
+9400%
Contains
less
Sodium
-66.4%
Contains
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Copper
+631.8%
Contains
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Manganese
+787.5%
Contains
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Zinc
+84.4%
Equal in Selenium - 0.2
Contains
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Calcium
+111.1%
Contains
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Iron
+81.6%
Contains
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Magnesium
+170%
Contains
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Phosphorus
+217.6%
Contains
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Potassium
+9400%
Contains
less
Sodium
-66.4%
Contains
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Copper
+631.8%
Contains
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Manganese
+787.5%
Contains
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Zinc
+84.4%
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+787.5%
Contains
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Vitamin C
+86.7%
Contains
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Vitamin B1
+214.7%
Contains
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Vitamin B2
+10500%
Contains
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Vitamin B3
+287.2%
Contains
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Vitamin B5
+630.6%
Contains
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Vitamin B6
+793.8%
Contains
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Folate
+50%
Contains
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Vitamin K
+21.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+787.5%
Contains
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Vitamin C
+86.7%
Contains
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Vitamin B1
+214.7%
Contains
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Vitamin B2
+10500%
Contains
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Vitamin B3
+287.2%
Contains
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Vitamin B5
+630.6%
Contains
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Vitamin B6
+793.8%
Contains
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Folate
+50%
Contains
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Vitamin K
+21.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+402.5%
Contains
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Carbs
+581.3%
Contains
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Other
+350%
Contains
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Fats
+33.3%
Contains
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Water
+26.8%
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3.04 g
Water:
96.06 g
Other:
0.3 g
Contains
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Protein
+402.5%
Contains
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Carbs
+581.3%
Contains
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Other
+350%
Contains
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Fats
+33.3%
Contains
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Water
+26.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-69.2%
Contains
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Monounsaturated Fat
+1750%
Equal in Polyunsaturated fat - 0.088
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.088 g
Contains
less
Saturated Fat
-69.2%
Contains
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Monounsaturated Fat
+1750%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.41g | 2.04g |
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| Protein | 2.01g | 0.4g |
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| Fats | 0.15g | 0.2g |
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| Carbs | 20.71g | 3.04g |
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| Calories | 90kcal | 14kcal |
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| Starch | 7.05g |
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| Fructose | 0.5g |
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| Sugar | 6.48g | 1.18g |
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| Fiber | 3.3g | 1g |
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| Calcium | 38mg | 18mg |
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| Iron | 0.69mg | 0.38mg |
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| Magnesium | 27mg | 10mg |
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| Phosphorus | 54mg | 17mg |
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| Potassium | 475mg | 5mg |
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| Sodium | 36mg | 107mg |
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| Zinc | 0.32mg | 0.59mg |
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| Copper | 0.161mg | 0.022mg |
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| Manganese | 0.497mg | 0.056mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 19218IU | 0IU |
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| Vitamin A RAE | 961µg | 0µg |
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| Vitamin E | 0.71mg | 0.08mg |
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| Vitamin C | 19.6mg | 10.5mg |
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| Vitamin B1 | 0.107mg | 0.034mg |
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| Vitamin B2 | 0.106mg | 0.001mg |
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| Vitamin B3 | 1.487mg | 0.384mg |
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| Vitamin B5 | 0.884mg | 0.121mg |
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| Vitamin B6 | 0.286mg | 0.032mg |
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| Folate | 6µg | 4µg |
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| Vitamin K | 2.3µg | 2.8µg |
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| Tryptophan | 0.04mg | 0.002mg |
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| Threonine | 0.107mg |
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| Isoleucine | 0.07mg |
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| Leucine | 0.118mg |
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| Lysine | 0.084mg | 0.009mg |
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| Methionine | 0.037mg | 0.003mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.11mg |
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| Histidine | 0.039mg |
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| Saturated Fat | 0.052g | 0.016g |
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| Monounsaturated Fat | 0.002g | 0.037g |
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| Polyunsaturated fat | 0.092g | 0.088g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
120%
6%
Minerals Daily Need Coverage Score
25%
8%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 5.3g)
Which food is lower in Saturated Fat?
Wax gourd is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 70)
Which food is cheaper?
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 71mg)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)