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  6. Wax gourd vs. Broad beans

Wax gourd vs. Broad beans — In-Depth Nutrition Comparison

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Summary of differences between Wax gourd and Broad beans

  • Wax gourd has less Iron, Folate, Fiber, Vitamin C, Manganese, Phosphorus, Vitamin B1, Vitamin B2, Potassium, and Vitamin B3 than Broad beans.
  • Broad beans covers your daily need of Iron 14% more than Wax gourd.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Wax gourd vs Broad beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more ZincZinc +25.5%
Contains more MagnesiumMagnesium +210%
Contains more PotassiumPotassium +3760%
Contains more IronIron +294.7%
Contains more CopperCopper +172.7%
Contains more PhosphorusPhosphorus +329.4%
Contains less SodiumSodium -61.7%
Contains more ManganeseManganese +366.1%
Contains more SeleniumSelenium +400%
~equal in Calcium ~18mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 16% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +88.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +276.5%
Contains more Vitamin B2Vitamin B2 +8900%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more FolateFolate +1350%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.029mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more WaterWater +14.8%
Contains more ProteinProtein +1100%
Contains more FatsFats +150%
Contains more CarbsCarbs +232.2%
Contains more OtherOther +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
31% 4% 65%
Saturated Fat: Sat. Fat 0.142 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains less Sat. FatSaturated Fat -88.7%
Contains more Mono. FatMonounsaturated Fat +85%
Contains more Poly. FatPolyunsaturated fat +244.3%

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 Broad beans
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Broad beans Opinion
Calories 14kcal 62kcal Broad beans
Protein 0.4g 4.8g Broad beans
Fats 0.2g 0.5g Broad beans
Vitamin C 10.5mg 19.8mg Broad beans
Net carbs 2.04g 6.5g Broad beans
Carbs 3.04g 10.1g Broad beans
Magnesium 10mg 31mg Broad beans
Calcium 18mg 18mg
Potassium 5mg 193mg Broad beans
Iron 0.38mg 1.5mg Broad beans
Sugar 1.18g Broad beans
Fiber 1g 3.6g Broad beans
Copper 0.022mg 0.06mg Broad beans
Zinc 0.59mg 0.47mg Wax gourd
Phosphorus 17mg 73mg Broad beans
Sodium 107mg 41mg Broad beans
Vitamin A 0IU 270IU Broad beans
Vitamin A 0µg 14µg Broad beans
Vitamin E 0.08mg Wax gourd
Manganese 0.056mg 0.261mg Broad beans
Selenium 0.2µg 1µg Broad beans
Vitamin B1 0.034mg 0.128mg Broad beans
Vitamin B2 0.001mg 0.09mg Broad beans
Vitamin B3 0.384mg 1.2mg Broad beans
Vitamin B5 0.121mg 0.066mg Wax gourd
Vitamin B6 0.032mg 0.029mg Wax gourd
Vitamin K 2.8µg Wax gourd
Folate 4µg 58µg Broad beans
Choline 4.9mg Wax gourd
Saturated Fat 0.016g 0.142g Wax gourd
Monounsaturated Fat 0.037g 0.02g Wax gourd
Polyunsaturated fat 0.088g 0.303g Broad beans
Tryptophan 0.002mg 0.048mg Broad beans
Threonine 0.178mg Broad beans
Isoleucine 0.215mg Broad beans
Leucine 0.37mg Broad beans
Lysine 0.009mg 0.313mg Broad beans
Methionine 0.003mg 0.037mg Broad beans
Phenylalanine 0.195mg Broad beans
Valine 0.235mg Broad beans
Histidine 0.115mg Broad beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Broad beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Broad beans
Minerals Daily Need Coverage Score
8%
Wax gourd
21%
Broad beans

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 79)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.6)
Which food is lower in Sugar?
Broad beans
Broad beans is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Broad beans
Broad beans contains less Sodium (difference - 66mg)
Which food is richer in minerals?
Broad beans
Broad beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/nutrients
  2. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.