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  6. Wax gourd vs. Bell pepper

Wax gourd vs. Bell pepper — In-Depth Nutrition Comparison

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What are the differences between Wax gourd and Bell pepper?

  • Bell pepper is richer than Wax gourd in Vitamin C, Vitamin B6, and Potassium.
  • Bell pepper's daily need coverage for Vitamin C is 78% more.
  • Wax gourd has 36 times more Sodium than Bell pepper. While Wax gourd has 107mg of Sodium, Bell pepper has only 3mg.

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

Infographic

Wax gourd vs Bell pepper 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
4
:
5
Bell pepper
Bell pepper
Contains more Calcium +80%
Contains more Iron +11.8%
Contains more Zinc +353.8%
Contains more Selenium +∞%
Contains more Phosphorus +17.6%
Contains more Potassium +3400%
Contains less Sodium -97.2%
Contains more Copper +200%
Contains more Manganese +117.9%
Equal in Magnesium - 10
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +80%
Contains more Iron +11.8%
Contains more Zinc +353.8%
Contains more Selenium +∞%
Contains more Phosphorus +17.6%
Contains more Potassium +3400%
Contains less Sodium -97.2%
Contains more Copper +200%
Contains more Manganese +117.9%
Equal in Magnesium - 10

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
1
:
9
Bell pepper
Bell pepper
Contains more Vitamin B5 +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +362.5%
Contains more Vitamin C +665.7%
Contains more Vitamin B1 +67.6%
Contains more Vitamin B2 +2700%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +600%
Contains more Folate +150%
Contains more Vitamin K +164.3%
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%
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin B5 +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +362.5%
Contains more Vitamin C +665.7%
Contains more Vitamin B1 +67.6%
Contains more Vitamin B2 +2700%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +600%
Contains more Folate +150%
Contains more Vitamin K +164.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Bell pepper
Bell pepper
Contains more Fats +17.6%
Contains more Protein +115%
Contains more Carbs +52.6%
Contains more Other +46.7%
Equal in Water - 93.89
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Fats +17.6%
Contains more Protein +115%
Contains more Carbs +52.6%
Contains more Other +46.7%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Bell pepper
Bell pepper
Contains less Saturated Fat -72.4%
Contains more Monounsaturated Fat +362.5%
Contains more Polyunsaturated fat +41.9%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -72.4%
Contains more Monounsaturated Fat +362.5%
Contains more Polyunsaturated fat +41.9%

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 Bell pepper
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Bell pepper Opinion
Net carbs 2.04g 2.94g Bell pepper
Protein 0.4g 0.86g Bell pepper
Fats 0.2g 0.17g Wax gourd
Carbs 3.04g 4.64g Bell pepper
Calories 14kcal 20kcal Bell pepper
Fructose 1.12g Bell pepper
Sugar 1.18g 2.4g Wax gourd
Fiber 1g 1.7g Bell pepper
Calcium 18mg 10mg Wax gourd
Iron 0.38mg 0.34mg Wax gourd
Magnesium 10mg 10mg
Phosphorus 17mg 20mg Bell pepper
Potassium 5mg 175mg Bell pepper
Sodium 107mg 3mg Bell pepper
Zinc 0.59mg 0.13mg Wax gourd
Copper 0.022mg 0.066mg Bell pepper
Manganese 0.056mg 0.122mg Bell pepper
Selenium 0.2µg 0µg Wax gourd
Vitamin A 0IU 370IU Bell pepper
Vitamin A RAE 0µg 18µg Bell pepper
Vitamin E 0.08mg 0.37mg Bell pepper
Vitamin C 10.5mg 80.4mg Bell pepper
Vitamin B1 0.034mg 0.057mg Bell pepper
Vitamin B2 0.001mg 0.028mg Bell pepper
Vitamin B3 0.384mg 0.48mg Bell pepper
Vitamin B5 0.121mg 0.099mg Wax gourd
Vitamin B6 0.032mg 0.224mg Bell pepper
Folate 4µg 10µg Bell pepper
Vitamin K 2.8µg 7.4µg Bell pepper
Tryptophan 0.002mg 0.012mg Bell pepper
Threonine 0.036mg Bell pepper
Isoleucine 0.024mg Bell pepper
Leucine 0.036mg Bell pepper
Lysine 0.009mg 0.039mg Bell pepper
Methionine 0.003mg 0.007mg Bell pepper
Phenylalanine 0.092mg Bell pepper
Valine 0.036mg Bell pepper
Histidine 0.01mg Bell pepper
Saturated Fat 0.016g 0.058g Wax gourd
Monounsaturated Fat 0.037g 0.008g Wax gourd
Polyunsaturated fat 0.088g 0.062g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Bell pepper
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
34%
Bell pepper
Minerals Daily Need Coverage Score
8%
Wax gourd
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.22g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.042g)
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 - $0.3)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 104mg)
Which food is richer in vitamins?
Bell pepper
Bell pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.