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  6. Vegetable vs. Wax gourd

Vegetable vs. Wax gourd — In-Depth Nutrition Comparison

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How are Vegetable and Wax gourd different?

  • Vegetable is richer in Vitamin A RAE, Vitamin K, Manganese, Fiber, Vitamin B2, Copper, and Iron, while Wax gourd is higher in Vitamin C.
  • Vegetable covers your daily need of Vitamin A RAE 24% more than Wax gourd.
  • Vegetable contains 120 times more Vitamin B2 than Wax gourd. Vegetable contains 0.12mg of Vitamin B2, while Wax gourd contains 0.001mg.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.

Infographic

Vegetable 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.
Vegetable
Vegetable
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +38.9%
Contains more Iron +115.8%
Contains more Magnesium +120%
Contains more Phosphorus +200%
Contains more Potassium +3280%
Contains less Sodium -67.3%
Contains more Copper +277.3%
Contains more Manganese +576.8%
Contains more Selenium +50%
Contains more Zinc +20.4%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
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 +38.9%
Contains more Iron +115.8%
Contains more Magnesium +120%
Contains more Phosphorus +200%
Contains more Potassium +3280%
Contains less Sodium -67.3%
Contains more Copper +277.3%
Contains more Manganese +576.8%
Contains more Selenium +50%
Contains more Zinc +20.4%

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.
Vegetable
Vegetable
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +11900%
Contains more Vitamin B3 +121.6%
Contains more Vitamin B5 +24.8%
Contains more Vitamin B6 +131.3%
Contains more Folate +375%
Contains more Vitamin K +739.3%
Contains more Vitamin C +228.1%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +375%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +11900%
Contains more Vitamin B3 +121.6%
Contains more Vitamin B5 +24.8%
Contains more Vitamin B6 +131.3%
Contains more Folate +375%
Contains more Vitamin K +739.3%
Contains more Vitamin C +228.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Wax gourd
Wax gourd
Contains more Protein +615%
Contains more Carbs +330.6%
Contains more Other +123.3%
Contains more Fats +33.3%
Contains more Water +15.4%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +615%
Contains more Carbs +330.6%
Contains more Other +123.3%
Contains more Fats +33.3%
Contains more Water +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -48.4%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +22.2%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 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 -48.4%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +22.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vegetable Wax gourd Opinion
Net carbs 8.69g 2.04g Vegetable
Protein 2.86g 0.4g Vegetable
Fats 0.15g 0.2g Wax gourd
Carbs 13.09g 3.04g Vegetable
Calories 65kcal 14kcal Vegetable
Sugar 3.12g 1.18g Wax gourd
Fiber 4.4g 1g Vegetable
Calcium 25mg 18mg Vegetable
Iron 0.82mg 0.38mg Vegetable
Magnesium 22mg 10mg Vegetable
Phosphorus 51mg 17mg Vegetable
Potassium 169mg 5mg Vegetable
Sodium 35mg 107mg Vegetable
Zinc 0.49mg 0.59mg Wax gourd
Copper 0.083mg 0.022mg Vegetable
Manganese 0.379mg 0.056mg Vegetable
Selenium 0.3µg 0.2µg Vegetable
Vitamin A 4277IU 0IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg 0.08mg Vegetable
Vitamin C 3.2mg 10.5mg Wax gourd
Vitamin B1 0.071mg 0.034mg Vegetable
Vitamin B2 0.12mg 0.001mg Vegetable
Vitamin B3 0.851mg 0.384mg Vegetable
Vitamin B5 0.151mg 0.121mg Vegetable
Vitamin B6 0.074mg 0.032mg Vegetable
Folate 19µg 4µg Vegetable
Vitamin K 23.5µg 2.8µg Vegetable
Tryptophan 0.029mg 0.002mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg 0.009mg Vegetable
Methionine 0.034mg 0.003mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.031g 0.016g Wax gourd
Monounsaturated Fat 0.01g 0.037g Wax gourd
Polyunsaturated fat 0.072g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Wax gourd
Low Fats diet ok
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
36%
Vegetable
6%
Wax gourd
Minerals Daily Need Coverage Score
19%
Vegetable
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.94g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 66)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.5)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 72mg)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.