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Tomato vs. Wax gourd — In-Depth Nutrition Comparison

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Summary of differences between tomatoes and wax gourd

  • Wax gourd has less vitamin A and potassium than tomatoes.
  • Tomatoes cover your daily need for vitamin A, 17% more than wax gourd.
  • Tomatoes have 47 times more potassium than wax gourd. While tomatoes have 237mg of potassium, wax gourd has only 5mg.
  • Tomatoes have less sodium.

These are the specific foods used in this comparison Tomatoes, red, ripe, raw, year round average and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Tomato 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.
Tomato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 +4640%
Contains more CopperCopper +168.2%
Contains more PhosphorusPhosphorus +41.2%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +103.6%
Contains more CalciumCalcium +80%
Contains more IronIron +40.7%
Contains more ZincZinc +247.1%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~10mg

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.
Tomato
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
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 +30.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +182.1%
Contains more FolateFolate +275%
Contains more CholineCholine +36.7%
Contains more Vitamin B5Vitamin B5 +36%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Wax gourd DV% diff.
Potassium 237mg 5mg 7%
Vitamin A 42µg 0µg 5%
Zinc 0.17mg 0.59mg 4%
Vitamin C 13.7mg 10.5mg 4%
Vitamin K 7.9µg 2.8µg 4%
Vitamin B6 0.08mg 0.032mg 4%
Sodium 5mg 107mg 4%
Copper 0.059mg 0.022mg 4%
Folate 15µg 4µg 3%
Manganese 0.114mg 0.056mg 3%
Vitamin E 0.54mg 0.08mg 3%
Fructose 1.37g 2%
Phosphorus 24mg 17mg 1%
Vitamin B3 0.594mg 0.384mg 1%
Fiber 1.2g 1g 1%
Protein 0.88g 0.4g 1%
Iron 0.27mg 0.38mg 1%
Calcium 10mg 18mg 1%
Vitamin B5 0.089mg 0.121mg 1%
Vitamin B2 0.019mg 0.001mg 1%
Calories 18kcal 14kcal 0%
Fats 0.2g 0.2g 0%
Carbs 3.89g 3.04g 0%
Net carbs 2.69g 2.04g N/A
Magnesium 11mg 10mg 0%
Sugar 2.63g 1.18g N/A
Selenium 0µg 0.2µg 0%
Vitamin B1 0.037mg 0.034mg 0%
Saturated fat 0.028g 0.016g 0%
Choline 6.7mg 4.9mg 0%
Monounsaturated fat 0.031g 0.037g 0%
Polyunsaturated fat 0.083g 0.088g 0%
Tryptophan 0.006mg 0.002mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.027mg 0.009mg 0%
Methionine 0.006mg 0.003mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
3
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 +120%
Contains more CarbsCarbs +28%
Contains more OtherOther +70%
~equal in Fats ~0.2g
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
0
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 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 -42.9%
Contains more Mono. FatMonounsaturated fat +19.4%
~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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.