Water chestnuts vs. Wax gourd — In-Depth Nutrition Comparison
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Important differences between water chestnuts and wax gourd
- Water chestnuts have more copper, vitamin B6, potassium, vitamin B2, manganese, vitamin B1, fiber, vitamin E, and vitamin B5; however, wax gourd has more vitamin C.
- Water chestnuts' daily need coverage for copper is 34% more.
- Water chestnuts have 200 times more vitamin B2 than wax gourd. Water chestnuts have 0.2mg of vitamin B2, while wax gourd has 0.001mg.
The food varieties used in the comparison are Waterchestnuts, chinese, (matai), raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +120% |
| Contains more PotassiumPotassium | +11580% |
| Contains more CopperCopper | +1381.8% |
| Contains more PhosphorusPhosphorus | +270.6% |
| Contains less SodiumSodium | -86.9% |
| Contains more ManganeseManganese | +491.1% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +63.6% |
| Contains more IronIron | +533.3% |
| Contains more ZincZinc | +18% |
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.
| Contains more Vitamin EVitamin E | +1400% |
| Contains more Vitamin B1Vitamin B1 | +311.8% |
| Contains more Vitamin B2Vitamin B2 | +19900% |
| Contains more Vitamin B3Vitamin B3 | +160.4% |
| Contains more Vitamin B5Vitamin B5 | +295.9% |
| Contains more Vitamin B6Vitamin B6 | +925% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +638.8% |
| Contains more Vitamin CVitamin C | +162.5% |
| Contains more Vitamin KVitamin K | +833.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.326mg | 0.022mg | 34% |
| Vitamin B6 | 0.328mg | 0.032mg | 23% |
| Potassium | 584mg | 5mg | 17% |
| Vitamin B2 | 0.2mg | 0.001mg | 15% |
| Manganese | 0.331mg | 0.056mg | 12% |
| Vitamin B1 | 0.14mg | 0.034mg | 9% |
| Fiber | 3g | 1g | 8% |
| Vitamin E | 1.2mg | 0.08mg | 7% |
| Phosphorus | 63mg | 17mg | 7% |
| Vitamin C | 4mg | 10.5mg | 7% |
| Carbs | 23.94g | 3.04g | 7% |
| Vitamin B5 | 0.479mg | 0.121mg | 7% |
| Choline | 36.2mg | 4.9mg | 6% |
| Vitamin B3 | 1mg | 0.384mg | 4% |
| Calories | 97kcal | 14kcal | 4% |
| Sodium | 14mg | 107mg | 4% |
| Iron | 0.06mg | 0.38mg | 4% |
| Folate | 16µg | 4µg | 3% |
| Magnesium | 22mg | 10mg | 3% |
| Protein | 1.4g | 0.4g | 2% |
| Vitamin K | 0.3µg | 2.8µg | 2% |
| Calcium | 11mg | 18mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Zinc | 0.5mg | 0.59mg | 1% |
| Fats | 0.1g | 0.2g | 0% |
| Net carbs | 20.94g | 2.04g | N/A |
| Sugar | 4.8g | 1.18g | N/A |
| Saturated fat | 0.026g | 0.016g | 0% |
| Monounsaturated fat | 0.002g | 0.037g | 0% |
| Polyunsaturated fat | 0.043g | 0.088g | 0% |
| Tryptophan | 0.002mg | 0% | |
| Lysine | 0.009mg | 0% | |
| Methionine | 0.003mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3.04 g
Water:
96.06 g
Other:
0.3 g
| Contains more ProteinProtein | +250% |
| Contains more CarbsCarbs | +687.5% |
| Contains more OtherOther | +266.7% |
| Contains more FatsFats | +100% |
| Contains more WaterWater | +30.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
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 | -38.5% |
| Contains more Mono. FatMonounsaturated fat | +1750% |
| Contains more Poly. FatPolyunsaturated fat | +104.7% |
