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  6. Wax gourd vs. Green bean

Wax gourd vs. Green bean — In-Depth Nutrition Comparison

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What are the differences between Wax gourd and Green bean?

  • Green bean is richer than Wax gourd in Vitamin K, Manganese, Fiber, Vitamin B2, and Folate.
  • Green bean's daily need coverage for Vitamin K is 38% more.
  • Wax gourd has 107 times more Sodium than Green bean. While Wax gourd has 107mg of Sodium, Green bean has only 1mg.

We used Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Beans, snap, green, cooked, boiled, drained, without salt types in this article.

Infographic

Wax gourd vs Green bean 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
Green bean
Green bean
Contains more Zinc +136%
Contains more Calcium +144.4%
Contains more Iron +71.1%
Contains more Magnesium +80%
Contains more Phosphorus +70.6%
Contains more Potassium +2820%
Contains less Sodium -99.1%
Contains more Copper +159.1%
Contains more Manganese +408.9%
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%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Zinc +136%
Contains more Calcium +144.4%
Contains more Iron +71.1%
Contains more Magnesium +80%
Contains more Phosphorus +70.6%
Contains more Potassium +2820%
Contains less Sodium -99.1%
Contains more Copper +159.1%
Contains more Manganese +408.9%
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
2
:
8
Green bean
Green bean
Contains more Vitamin B5 +63.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +475%
Contains more Vitamin B1 +117.6%
Contains more Vitamin B2 +9600%
Contains more Vitamin B3 +59.9%
Contains more Vitamin B6 +75%
Contains more Folate +725%
Contains more Vitamin K +1610.7%
Equal in Vitamin C - 9.7
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B5 +63.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +475%
Contains more Vitamin B1 +117.6%
Contains more Vitamin B2 +9600%
Contains more Vitamin B3 +59.9%
Contains more Vitamin B6 +75%
Contains more Folate +725%
Contains more Vitamin K +1610.7%
Equal in Vitamin C - 9.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Green bean
Green bean
Contains more Protein +372.5%
Contains more Fats +40%
Contains more Carbs +159.2%
Contains more Other +143.3%
Equal in Water - 89.22
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +372.5%
Contains more Fats +40%
Contains more Carbs +159.2%
Contains more Other +143.3%
Equal in Water - 89.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Green bean
Green bean
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +64.8%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +64.8%

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 Green bean
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 Wax gourd Green bean Opinion
Net carbs 2.04g 4.68g Green bean
Protein 0.4g 1.89g Green bean
Fats 0.2g 0.28g Green bean
Carbs 3.04g 7.88g Green bean
Calories 14kcal 35kcal Green bean
Sugar 1.18g 3.63g Wax gourd
Fiber 1g 3.2g Green bean
Calcium 18mg 44mg Green bean
Iron 0.38mg 0.65mg Green bean
Magnesium 10mg 18mg Green bean
Phosphorus 17mg 29mg Green bean
Potassium 5mg 146mg Green bean
Sodium 107mg 1mg Green bean
Zinc 0.59mg 0.25mg Wax gourd
Copper 0.022mg 0.057mg Green bean
Manganese 0.056mg 0.285mg Green bean
Selenium 0.2µg 0.2µg
Vitamin A 0IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.08mg 0.46mg Green bean
Vitamin C 10.5mg 9.7mg Wax gourd
Vitamin B1 0.034mg 0.074mg Green bean
Vitamin B2 0.001mg 0.097mg Green bean
Vitamin B3 0.384mg 0.614mg Green bean
Vitamin B5 0.121mg 0.074mg Wax gourd
Vitamin B6 0.032mg 0.056mg Green bean
Folate 4µg 33µg Green bean
Vitamin K 2.8µg 47.9µg Green bean
Tryptophan 0.002mg 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.009mg 0.091mg Green bean
Methionine 0.003mg 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.016g 0.064g Wax gourd
Monounsaturated Fat 0.037g 0.011g Wax gourd
Polyunsaturated fat 0.088g 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Green bean
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
24%
Green bean
Minerals Daily Need Coverage Score
8%
Wax gourd
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 20)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $1.8)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 106mg)
Which food is richer in minerals?
Green bean
Green bean is relatively richer in minerals
Which food is richer in vitamins?
Green bean
Green bean 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.