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  6. Wax gourd vs. Borage

Wax gourd vs. Borage — In-Depth Nutrition Comparison

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What are the differences between Wax gourd and Borage?

  • Borage is richer than Wax gourd in Iron, Vitamin C, Vitamin A RAE, Potassium, Manganese, Copper, Vitamin B2, Magnesium, Calcium, and Phosphorus.
  • Borage's daily need coverage for Iron is 37% more.

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

Infographic

Wax gourd vs Borage 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
:
9
Borage
Borage
Contains more Zinc +195%
Contains more Calcium +416.7%
Contains more Iron +768.4%
Contains more Magnesium +420%
Contains more Phosphorus +211.8%
Contains more Potassium +9300%
Contains less Sodium -25.2%
Contains more Copper +490.9%
Contains more Manganese +523.2%
Contains more Selenium +350%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Zinc +195%
Contains more Calcium +416.7%
Contains more Iron +768.4%
Contains more Magnesium +420%
Contains more Phosphorus +211.8%
Contains more Potassium +9300%
Contains less Sodium -25.2%
Contains more Copper +490.9%
Contains more Manganese +523.2%
Contains more Selenium +350%

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
3
:
7
Borage
Borage
Contains more Vitamin B5 +195.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +14900%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B6 +162.5%
Contains more Folate +225%
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%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Contains more Vitamin B5 +195.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +14900%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B6 +162.5%
Contains more Folate +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Borage
Borage
Contains more Protein +350%
Contains more Fats +250%
Contains more Other +380%
Equal in Carbs - 3.06
Equal in Water - 93
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +350%
Contains more Fats +250%
Contains more Other +380%
Equal in Carbs - 3.06
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
2
Borage
Borage
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +470.3%
Contains more Polyunsaturated fat +23.9%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +470.3%
Contains more Polyunsaturated fat +23.9%

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

All nutrients comparison - raw data values

Nutrient Wax gourd Borage Opinion
Net carbs 2.04g 3.06g Borage
Protein 0.4g 1.8g Borage
Fats 0.2g 0.7g Borage
Carbs 3.04g 3.06g Borage
Calories 14kcal 21kcal Borage
Sugar 1.18g Borage
Fiber 1g Wax gourd
Calcium 18mg 93mg Borage
Iron 0.38mg 3.3mg Borage
Magnesium 10mg 52mg Borage
Phosphorus 17mg 53mg Borage
Potassium 5mg 470mg Borage
Sodium 107mg 80mg Borage
Zinc 0.59mg 0.2mg Wax gourd
Copper 0.022mg 0.13mg Borage
Manganese 0.056mg 0.349mg Borage
Selenium 0.2µg 0.9µg Borage
Vitamin A 0IU 4200IU Borage
Vitamin A RAE 0µg 210µg Borage
Vitamin E 0.08mg Wax gourd
Vitamin C 10.5mg 35mg Borage
Vitamin B1 0.034mg 0.06mg Borage
Vitamin B2 0.001mg 0.15mg Borage
Vitamin B3 0.384mg 0.9mg Borage
Vitamin B5 0.121mg 0.041mg Wax gourd
Vitamin B6 0.032mg 0.084mg Borage
Folate 4µg 13µg Borage
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g 0.17g Wax gourd
Monounsaturated Fat 0.037g 0.211g Borage
Polyunsaturated fat 0.088g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
39%
Borage
Minerals Daily Need Coverage Score
8%
Wax gourd
36%
Borage

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.154g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Borage
Borage contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food is richer in vitamins?
Borage
Borage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.