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  6. Wax gourd vs. Beetroot

Wax gourd vs. Beetroot — In-Depth Nutrition Comparison

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The main differences between Wax gourd and Beetroot

  • Wax gourd has more Vitamin C, however, Beetroot has more Folate, Manganese, Potassium, Fiber, Copper, and Iron.
  • Daily need coverage for Folate from Beetroot is 26% higher.
  • Beetroot has 2 times less Vitamin C than Wax gourd. Wax gourd has 10.5mg of Vitamin C, while Beetroot has 4.9mg.
  • Wax gourd is lower in Sugar.

Food types used in this article are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Beets, raw.

Infographic

Wax gourd vs Beetroot 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
2
:
8
Beetroot
Beetroot
Contains more Calcium +12.5%
Contains more Zinc +68.6%
Contains more Iron +110.5%
Contains more Magnesium +130%
Contains more Phosphorus +135.3%
Contains more Potassium +6400%
Contains less Sodium -27.1%
Contains more Copper +240.9%
Contains more Manganese +487.5%
Contains more Selenium +250%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +12.5%
Contains more Zinc +68.6%
Contains more Iron +110.5%
Contains more Magnesium +130%
Contains more Phosphorus +135.3%
Contains more Potassium +6400%
Contains less Sodium -27.1%
Contains more Copper +240.9%
Contains more Manganese +487.5%
Contains more Selenium +250%

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
5
:
5
Beetroot
Beetroot
Contains more Vitamin E +100%
Contains more Vitamin C +114.3%
Contains more Vitamin B3 +15%
Contains more Vitamin K +1300%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +3900%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +109.4%
Contains more Folate +2625%
Equal in Vitamin B1 - 0.031
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin E +100%
Contains more Vitamin C +114.3%
Contains more Vitamin B3 +15%
Contains more Vitamin K +1300%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +3900%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +109.4%
Contains more Folate +2625%
Equal in Vitamin B1 - 0.031

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Beetroot
Beetroot
Contains more Fats +17.6%
Contains more Protein +302.5%
Contains more Carbs +214.5%
Contains more Other +260%
Equal in Water - 87.58
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Fats +17.6%
Contains more Protein +302.5%
Contains more Carbs +214.5%
Contains more Other +260%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Beetroot
Beetroot
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +15.6%
Contains more Polyunsaturated fat +46.7%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +15.6%
Contains more Polyunsaturated fat +46.7%

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 Beetroot
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Beetroot Opinion
Net carbs 2.04g 6.76g Beetroot
Protein 0.4g 1.61g Beetroot
Fats 0.2g 0.17g Wax gourd
Carbs 3.04g 9.56g Beetroot
Calories 14kcal 43kcal Beetroot
Sugar 1.18g 6.76g Wax gourd
Fiber 1g 2.8g Beetroot
Calcium 18mg 16mg Wax gourd
Iron 0.38mg 0.8mg Beetroot
Magnesium 10mg 23mg Beetroot
Phosphorus 17mg 40mg Beetroot
Potassium 5mg 325mg Beetroot
Sodium 107mg 78mg Beetroot
Zinc 0.59mg 0.35mg Wax gourd
Copper 0.022mg 0.075mg Beetroot
Manganese 0.056mg 0.329mg Beetroot
Selenium 0.2µg 0.7µg Beetroot
Vitamin A 0IU 33IU Beetroot
Vitamin A RAE 0µg 2µg Beetroot
Vitamin E 0.08mg 0.04mg Wax gourd
Vitamin C 10.5mg 4.9mg Wax gourd
Vitamin B1 0.034mg 0.031mg Wax gourd
Vitamin B2 0.001mg 0.04mg Beetroot
Vitamin B3 0.384mg 0.334mg Wax gourd
Vitamin B5 0.121mg 0.155mg Beetroot
Vitamin B6 0.032mg 0.067mg Beetroot
Folate 4µg 109µg Beetroot
Vitamin K 2.8µg 0.2µg Wax gourd
Tryptophan 0.002mg 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.009mg 0.058mg Beetroot
Methionine 0.003mg 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.016g 0.027g Wax gourd
Monounsaturated Fat 0.037g 0.032g Wax gourd
Polyunsaturated fat 0.088g 0.06g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Beetroot
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
12%
Beetroot
Minerals Daily Need Coverage Score
8%
Wax gourd
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 5.58g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 64)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.5)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Beetroot
Beetroot 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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.