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  6. Wakame vs. Wax gourd

Wakame vs. Wax gourd — In-Depth Nutrition Comparison

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Summary of differences between Wakame and Wax gourd

  • Wax gourd has less Manganese, Folate, Copper, Magnesium, Iron, Vitamin B2, Calcium, Vitamin B5, and Phosphorus than Wakame.
  • Wakame covers your daily need of Manganese 58% more than Wax gourd.
  • Wakame has 230 times more Vitamin B2 than Wax gourd. While Wakame has 0.23mg of Vitamin B2, Wax gourd has only 0.001mg.
  • Wax gourd has less Sodium.

These are the specific foods used in this comparison Seaweed, wakame, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Wakame 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.
Wakame
Wakame
8
:
2
Wax gourd
Wax gourd
Contains more Calcium +733.3%
Contains more Iron +473.7%
Contains more Magnesium +970%
Contains more Phosphorus +370.6%
Contains more Potassium +900%
Contains more Copper +1190.9%
Contains more Manganese +2400%
Contains more Selenium +250%
Contains less Sodium -87.7%
Contains more Zinc +55.3%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 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 +733.3%
Contains more Iron +473.7%
Contains more Magnesium +970%
Contains more Phosphorus +370.6%
Contains more Potassium +900%
Contains more Copper +1190.9%
Contains more Manganese +2400%
Contains more Selenium +250%
Contains less Sodium -87.7%
Contains more Zinc +55.3%

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.
Wakame
Wakame
8
:
2
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +22900%
Contains more Vitamin B3 +316.7%
Contains more Vitamin B5 +476%
Contains more Folate +4800%
Contains more Vitamin K +89.3%
Contains more Vitamin C +250%
Contains more Vitamin B6 +1500%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +1150%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +22900%
Contains more Vitamin B3 +316.7%
Contains more Vitamin B5 +476%
Contains more Folate +4800%
Contains more Vitamin K +89.3%
Contains more Vitamin C +250%
Contains more Vitamin B6 +1500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Wax gourd
Wax gourd
Contains more Protein +657.5%
Contains more Fats +220%
Contains more Carbs +200.7%
Contains more Other +2300%
Contains more Water +20.1%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +657.5%
Contains more Fats +220%
Contains more Carbs +200.7%
Contains more Other +2300%
Contains more Water +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +56.8%
Contains more Polyunsaturated fat +147.7%
Contains less Saturated Fat -87.7%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +56.8%
Contains more Polyunsaturated fat +147.7%
Contains less Saturated Fat -87.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Wax gourd
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Wax gourd Opinion
Net carbs 8.64g 2.04g Wakame
Protein 3.03g 0.4g Wakame
Fats 0.64g 0.2g Wakame
Carbs 9.14g 3.04g Wakame
Calories 45kcal 14kcal Wakame
Sugar 0.65g 1.18g Wakame
Fiber 0.5g 1g Wax gourd
Calcium 150mg 18mg Wakame
Iron 2.18mg 0.38mg Wakame
Magnesium 107mg 10mg Wakame
Phosphorus 80mg 17mg Wakame
Potassium 50mg 5mg Wakame
Sodium 872mg 107mg Wax gourd
Zinc 0.38mg 0.59mg Wax gourd
Copper 0.284mg 0.022mg Wakame
Manganese 1.4mg 0.056mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.08mg Wakame
Vitamin C 3mg 10.5mg Wax gourd
Vitamin B1 0.06mg 0.034mg Wakame
Vitamin B2 0.23mg 0.001mg Wakame
Vitamin B3 1.6mg 0.384mg Wakame
Vitamin B5 0.697mg 0.121mg Wakame
Vitamin B6 0.002mg 0.032mg Wax gourd
Folate 196µg 4µg Wakame
Vitamin K 5.3µg 2.8µg Wakame
Tryptophan 0.035mg 0.002mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg 0.009mg Wakame
Methionine 0.063mg 0.003mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.016g Wax gourd
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.037g Wakame
Polyunsaturated fat 0.218g 0.088g Wakame

Which food is preferable for your diet?

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

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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
29%
Wakame
6%
Wax gourd
Minerals Daily Need Coverage Score
65%
Wakame
8%
Wax gourd

Comparison summary

Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 765mg)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.114g)
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.53g)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.