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  6. Taro vs. Wax gourd

Taro vs. Wax gourd — In-Depth Nutrition Comparison

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Important differences between Taro and Wax gourd

  • Taro has more Vitamin B6, Potassium, Copper, Vitamin E , Manganese, Fiber, Phosphorus, Magnesium, and Vitamin B1, however, Wax gourd has more Vitamin C.
  • Taro's daily need coverage for Vitamin B6 is 19% more.
  • Taro has 118 times more Potassium than Wax gourd. Taro has 591mg of Potassium, while Wax gourd has 5mg.

The food varieties used in the comparison are Taro, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Taro 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.
Taro
Taro
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +138.9%
Contains more Iron +44.7%
Contains more Magnesium +230%
Contains more Phosphorus +394.1%
Contains more Potassium +11720%
Contains less Sodium -89.7%
Contains more Copper +681.8%
Contains more Manganese +583.9%
Contains more Selenium +250%
Contains more Zinc +156.5%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +138.9%
Contains more Iron +44.7%
Contains more Magnesium +230%
Contains more Phosphorus +394.1%
Contains more Potassium +11720%
Contains less Sodium -89.7%
Contains more Copper +681.8%
Contains more Manganese +583.9%
Contains more Selenium +250%
Contains more Zinc +156.5%

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.
Taro
Taro
8
:
2
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +2875%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B2 +2400%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B5 +150.4%
Contains more Vitamin B6 +784.4%
Contains more Folate +450%
Contains more Vitamin C +133.3%
Contains more Vitamin K +180%
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
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 +2875%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B2 +2400%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B5 +150.4%
Contains more Vitamin B6 +784.4%
Contains more Folate +450%
Contains more Vitamin C +133.3%
Contains more Vitamin K +180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
3
:
1
Wax gourd
Wax gourd
Contains more Protein +275%
Contains more Carbs +770.4%
Contains more Other +300%
Contains more Water +36%
Equal in Fats - 0.2
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 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 +275%
Contains more Carbs +770.4%
Contains more Other +300%
Contains more Water +36%
Equal in Fats - 0.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +131.3%
Equal in Polyunsaturated fat - 0.088
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 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 -61%
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.
Taro Wax gourd
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Taro Wax gourd Opinion
Net carbs 22.36g 2.04g Taro
Protein 1.5g 0.4g Taro
Fats 0.2g 0.2g
Carbs 26.46g 3.04g Taro
Calories 112kcal 14kcal Taro
Sugar 0.4g 1.18g Taro
Fiber 4.1g 1g Taro
Calcium 43mg 18mg Taro
Iron 0.55mg 0.38mg Taro
Magnesium 33mg 10mg Taro
Phosphorus 84mg 17mg Taro
Potassium 591mg 5mg Taro
Sodium 11mg 107mg Taro
Zinc 0.23mg 0.59mg Wax gourd
Copper 0.172mg 0.022mg Taro
Manganese 0.383mg 0.056mg Taro
Selenium 0.7µg 0.2µg Taro
Vitamin A 76IU 0IU Taro
Vitamin A RAE 4µg 0µg Taro
Vitamin E 2.38mg 0.08mg Taro
Vitamin C 4.5mg 10.5mg Wax gourd
Vitamin B1 0.095mg 0.034mg Taro
Vitamin B2 0.025mg 0.001mg Taro
Vitamin B3 0.6mg 0.384mg Taro
Vitamin B5 0.303mg 0.121mg Taro
Vitamin B6 0.283mg 0.032mg Taro
Folate 22µg 4µg Taro
Vitamin K 1µg 2.8µg Wax gourd
Tryptophan 0.023mg 0.002mg Taro
Threonine 0.069mg Taro
Isoleucine 0.054mg Taro
Leucine 0.111mg Taro
Lysine 0.067mg 0.009mg Taro
Methionine 0.02mg 0.003mg Taro
Phenylalanine 0.082mg Taro
Valine 0.082mg Taro
Histidine 0.034mg Taro
Saturated Fat 0.041g 0.016g Wax gourd
Monounsaturated Fat 0.016g 0.037g Wax gourd
Polyunsaturated fat 0.083g 0.088g Wax gourd

Which food is preferable for your diet?

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

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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
18%
Taro
6%
Wax gourd
Minerals Daily Need Coverage Score
26%
Taro
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 96mg)
Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food is richer in vitamins?
Taro
Taro 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 ($)

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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.