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  6. Sweet potato vs. Wax gourd

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

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Important differences between sweet potatoes and wax gourd

  • Wax gourd has less vitamin A, vitamin B6, manganese, copper, vitamin B5, potassium, vitamin C, fiber, vitamin B2, and vitamin B3.
  • Sweet potatoes' daily need coverage for vitamin A is 384% more.
  • Sweet potatoes have 106 times more vitamin B2 than wax gourd. Sweet potatoes have 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.

Infographic

Sweet potato 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 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 +170%
Contains more CalciumCalcium +111.1%
Contains more PotassiumPotassium +9400%
Contains more IronIron +81.6%
Contains more CopperCopper +631.8%
Contains more PhosphorusPhosphorus +217.6%
Contains less SodiumSodium -66.4%
Contains more ManganeseManganese +787.5%
Contains more ZincZinc +84.4%
~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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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 +86.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +787.5%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B2Vitamin B2 +10500%
Contains more Vitamin B3Vitamin B3 +287.2%
Contains more Vitamin B5Vitamin B5 +630.6%
Contains more Vitamin B6Vitamin B6 +793.8%
Contains more FolateFolate +50%
Contains more CholineCholine +167.3%
Contains more Vitamin KVitamin K +21.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Wax gourd DV% diff.
Vitamin A 961µg 0µg 107%
Vitamin B6 0.286mg 0.032mg 20%
Manganese 0.497mg 0.056mg 19%
Vitamin B5 0.884mg 0.121mg 15%
Copper 0.161mg 0.022mg 15%
Potassium 475mg 5mg 14%
Vitamin C 19.6mg 10.5mg 10%
Fiber 3.3g 1g 9%
Vitamin B2 0.106mg 0.001mg 8%
Vitamin B3 1.487mg 0.384mg 7%
Vitamin B1 0.107mg 0.034mg 6%
Carbs 20.71g 3.04g 6%
Phosphorus 54mg 17mg 5%
Vitamin E 0.71mg 0.08mg 4%
Calories 90kcal 14kcal 4%
Magnesium 27mg 10mg 4%
Iron 0.69mg 0.38mg 4%
Starch 7.05g 3%
Sodium 36mg 107mg 3%
Protein 2.01g 0.4g 3%
Zinc 0.32mg 0.59mg 2%
Calcium 38mg 18mg 2%
Folate 6µg 4µg 1%
Choline 13.1mg 4.9mg 1%
Fructose 0.5g 1%
Fats 0.15g 0.2g 0%
Net carbs 17.41g 2.04g N/A
Sugar 6.48g 1.18g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin K 2.3µg 2.8µg 0%
Saturated fat 0.052g 0.016g 0%
Monounsaturated fat 0.002g 0.037g 0%
Polyunsaturated fat 0.092g 0.088g 0%
Tryptophan 0.04mg 0.002mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.084mg 0.009mg 0%
Methionine 0.037mg 0.003mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +402.5%
Contains more CarbsCarbs +581.3%
Contains more OtherOther +350%
Contains more FatsFats +33.3%
Contains more WaterWater +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 -69.2%
Contains more Mono. FatMonounsaturated fat +1750%
~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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.