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  6. Tomato vs. Wax gourd

Tomato vs. Wax gourd — In-Depth Nutrition Comparison

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Summary of differences between Tomato and Wax gourd

  • Wax gourd has less Potassium than Tomato.
  • Tomato has 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
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.
Tomato
Tomato
6
:
4
Wax gourd
Wax gourd
Contains more Phosphorus +41.2%
Contains more Potassium +4640%
Contains less Sodium -95.3%
Contains more Copper +168.2%
Contains more Manganese +103.6%
Contains more Calcium +80%
Contains more Iron +40.7%
Contains more Zinc +247.1%
Contains more Selenium +∞%
Equal in Magnesium - 10
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Phosphorus +41.2%
Contains more Potassium +4640%
Contains less Sodium -95.3%
Contains more Copper +168.2%
Contains more Manganese +103.6%
Contains more Calcium +80%
Contains more Iron +40.7%
Contains more Zinc +247.1%
Contains more Selenium +∞%
Equal in Magnesium - 10

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
Tomato
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +575%
Contains more Vitamin C +30.5%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +54.7%
Contains more Vitamin B6 +150%
Contains more Folate +275%
Contains more Vitamin K +182.1%
Contains more Vitamin B5 +36%
Equal in Vitamin B1 - 0.034
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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 +575%
Contains more Vitamin C +30.5%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +54.7%
Contains more Vitamin B6 +150%
Contains more Folate +275%
Contains more Vitamin K +182.1%
Contains more Vitamin B5 +36%
Equal in Vitamin B1 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
3
:
1
Wax gourd
Wax gourd
Contains more Protein +120%
Contains more Carbs +28%
Contains more Other +70%
Equal in Fats - 0.2
Equal in Water - 96.06
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 +120%
Contains more Carbs +28%
Contains more Other +70%
Equal in Fats - 0.2
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +19.4%
Equal in Polyunsaturated fat - 0.088
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 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 -42.9%
Contains more Monounsaturated Fat +19.4%
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.
Tomato Wax gourd
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tomato Wax gourd Opinion
Net carbs 2.69g 2.04g Tomato
Protein 0.88g 0.4g Tomato
Fats 0.2g 0.2g
Carbs 3.89g 3.04g Tomato
Calories 18kcal 14kcal Tomato
Fructose 1.37g Tomato
Sugar 2.63g 1.18g Wax gourd
Fiber 1.2g 1g Tomato
Calcium 10mg 18mg Wax gourd
Iron 0.27mg 0.38mg Wax gourd
Magnesium 11mg 10mg Tomato
Phosphorus 24mg 17mg Tomato
Potassium 237mg 5mg Tomato
Sodium 5mg 107mg Tomato
Zinc 0.17mg 0.59mg Wax gourd
Copper 0.059mg 0.022mg Tomato
Manganese 0.114mg 0.056mg Tomato
Selenium 0µg 0.2µg Wax gourd
Vitamin A 833IU 0IU Tomato
Vitamin A RAE 42µg 0µg Tomato
Vitamin E 0.54mg 0.08mg Tomato
Vitamin C 13.7mg 10.5mg Tomato
Vitamin B1 0.037mg 0.034mg Tomato
Vitamin B2 0.019mg 0.001mg Tomato
Vitamin B3 0.594mg 0.384mg Tomato
Vitamin B5 0.089mg 0.121mg Wax gourd
Vitamin B6 0.08mg 0.032mg Tomato
Folate 15µg 4µg Tomato
Vitamin K 7.9µg 2.8µg Tomato
Tryptophan 0.006mg 0.002mg Tomato
Threonine 0.027mg Tomato
Isoleucine 0.018mg Tomato
Leucine 0.025mg Tomato
Lysine 0.027mg 0.009mg Tomato
Methionine 0.006mg 0.003mg Tomato
Phenylalanine 0.027mg Tomato
Valine 0.018mg Tomato
Histidine 0.014mg Tomato
Saturated Fat 0.028g 0.016g Wax gourd
Monounsaturated Fat 0.031g 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
Tomato 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
16%
Tomato
6%
Wax gourd
Minerals Daily Need Coverage Score
9%
Tomato
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 23)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.4)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 102mg)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.