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  6. Wax gourd vs. Artichoke

Wax gourd vs. Artichoke — In-Depth Nutrition Comparison

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Differences between Wax gourd and Artichoke

  • Wax gourd contains less Copper, Fiber, Folate, Magnesium, Iron, Potassium, Phosphorus, Vitamin K, Manganese, and Vitamin B6 than Artichoke.
  • Artichoke's daily need coverage for Copper is 23% higher.

The food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Artichokes, (globe or french), raw.

Infographic

Wax gourd vs Artichoke 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.
Wax gourd
Wax gourd
1
:
8
Artichoke
Artichoke
Contains more Zinc +20.4%
Contains more Calcium +144.4%
Contains more Iron +236.8%
Contains more Magnesium +500%
Contains more Phosphorus +429.4%
Contains more Potassium +7300%
Contains less Sodium -12.1%
Contains more Copper +950%
Contains more Manganese +357.1%
Equal in Selenium - 0.2
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains more Zinc +20.4%
Contains more Calcium +144.4%
Contains more Iron +236.8%
Contains more Magnesium +500%
Contains more Phosphorus +429.4%
Contains more Potassium +7300%
Contains less Sodium -12.1%
Contains more Copper +950%
Contains more Manganese +357.1%
Equal in Selenium - 0.2

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.
Wax gourd
Wax gourd
0
:
10
Artichoke
Artichoke
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin C +11.4%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +6500%
Contains more Vitamin B3 +172.4%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +262.5%
Contains more Folate +1600%
Contains more Vitamin K +428.6%
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%
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin C +11.4%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +6500%
Contains more Vitamin B3 +172.4%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +262.5%
Contains more Folate +1600%
Contains more Vitamin K +428.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Artichoke
Artichoke
Contains more Fats +33.3%
Contains more Water +13.1%
Contains more Protein +717.5%
Contains more Carbs +245.7%
Contains more Other +276.7%
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more Fats +33.3%
Contains more Water +13.1%
Contains more Protein +717.5%
Contains more Carbs +245.7%
Contains more Other +276.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Artichoke
Artichoke
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +37.5%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +37.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wax gourd Artichoke Opinion
Net carbs 2.04g 5.11g Artichoke
Protein 0.4g 3.27g Artichoke
Fats 0.2g 0.15g Wax gourd
Carbs 3.04g 10.51g Artichoke
Calories 14kcal 47kcal Artichoke
Sugar 1.18g 0.99g Artichoke
Fiber 1g 5.4g Artichoke
Calcium 18mg 44mg Artichoke
Iron 0.38mg 1.28mg Artichoke
Magnesium 10mg 60mg Artichoke
Phosphorus 17mg 90mg Artichoke
Potassium 5mg 370mg Artichoke
Sodium 107mg 94mg Artichoke
Zinc 0.59mg 0.49mg Wax gourd
Copper 0.022mg 0.231mg Artichoke
Manganese 0.056mg 0.256mg Artichoke
Selenium 0.2µg 0.2µg
Vitamin A 0IU 13IU Artichoke
Vitamin A RAE 0µg 1µg Artichoke
Vitamin E 0.08mg 0.19mg Artichoke
Vitamin C 10.5mg 11.7mg Artichoke
Vitamin B1 0.034mg 0.072mg Artichoke
Vitamin B2 0.001mg 0.066mg Artichoke
Vitamin B3 0.384mg 1.046mg Artichoke
Vitamin B5 0.121mg 0.338mg Artichoke
Vitamin B6 0.032mg 0.116mg Artichoke
Folate 4µg 68µg Artichoke
Vitamin K 2.8µg 14.8µg Artichoke
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g 0.036g Wax gourd
Monounsaturated Fat 0.037g 0.005g Wax gourd
Polyunsaturated fat 0.088g 0.064g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Artichoke
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
6%
Wax gourd
19%
Artichoke
Minerals Daily Need Coverage Score
8%
Wax gourd
31%
Artichoke

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.4)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Artichoke
Artichoke contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke
Artichoke 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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/nutrients
  2. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.