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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
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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.
Taro
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
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 +230%
Contains more CalciumCalcium +138.9%
Contains more PotassiumPotassium +11720%
Contains more IronIron +44.7%
Contains more CopperCopper +681.8%
Contains more PhosphorusPhosphorus +394.1%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +583.9%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +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
9
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
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 EVitamin E +2875%
Contains more Vitamin B1Vitamin B1 +179.4%
Contains more Vitamin B2Vitamin B2 +2400%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin B5Vitamin B5 +150.4%
Contains more Vitamin B6Vitamin B6 +784.4%
Contains more FolateFolate +450%
Contains more CholineCholine +253.1%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin KVitamin K +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Wax gourd DV% diff.
Vitamin B6 0.283mg 0.032mg 19%
Potassium 591mg 5mg 17%
Copper 0.172mg 0.022mg 17%
Vitamin E 2.38mg 0.08mg 15%
Manganese 0.383mg 0.056mg 14%
Fiber 4.1g 1g 12%
Phosphorus 84mg 17mg 10%
Carbs 26.46g 3.04g 8%
Vitamin C 4.5mg 10.5mg 7%
Calories 112kcal 14kcal 5%
Folate 22µg 4µg 5%
Vitamin B1 0.095mg 0.034mg 5%
Magnesium 33mg 10mg 5%
Sodium 11mg 107mg 4%
Vitamin B5 0.303mg 0.121mg 4%
Zinc 0.23mg 0.59mg 3%
Calcium 43mg 18mg 3%
Iron 0.55mg 0.38mg 2%
Choline 17.3mg 4.9mg 2%
Protein 1.5g 0.4g 2%
Vitamin B2 0.025mg 0.001mg 2%
Vitamin K 1µg 2.8µg 2%
Selenium 0.7µg 0.2µg 1%
Vitamin B3 0.6mg 0.384mg 1%
Fats 0.2g 0.2g 0%
Net carbs 22.36g 2.04g N/A
Sugar 0.4g 1.18g N/A
Vitamin A 4µg 0µg 0%
Saturated fat 0.041g 0.016g 0%
Monounsaturated fat 0.016g 0.037g 0%
Polyunsaturated fat 0.083g 0.088g 0%
Tryptophan 0.023mg 0.002mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0.009mg 0%
Methionine 0.02mg 0.003mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 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 +275%
Contains more CarbsCarbs +770.4%
Contains more OtherOther +300%
Contains more WaterWater +36%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
0
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 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 -61%
Contains more Mono. FatMonounsaturated fat +131.3%
~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. 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.