Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wax gourd
  5. Compare
  6. Wax gourd vs. Broccoli

Wax gourd vs. Broccoli — In-Depth Nutrition Comparison

Compare

The main differences between Wax gourd and Broccoli

  • Wax gourd contains less Vitamin C, Vitamin K, Folate, Vitamin B6, Potassium, Vitamin B5, Vitamin B2, Phosphorus, Manganese, and Fiber than Broccoli.
  • Daily need coverage for Vitamin C from Broccoli is 87% higher.

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

Infographic

Wax gourd vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more ZincZinc +43.9%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +161.1%
Contains more PotassiumPotassium +6220%
Contains more IronIron +92.1%
Contains more CopperCopper +122.7%
Contains more PhosphorusPhosphorus +288.2%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +275%
Contains more SeleniumSelenium +1150%

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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin CVitamin C +749.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin B1Vitamin B1 +108.8%
Contains more Vitamin B2Vitamin B2 +11600%
Contains more Vitamin B3Vitamin B3 +66.4%
Contains more Vitamin B5Vitamin B5 +373.6%
Contains more Vitamin B6Vitamin B6 +446.9%
Contains more Vitamin KVitamin K +3528.6%
Contains more FolateFolate +1475%
Contains more CholineCholine +281.6%
~equal in Vitamin D ~0µg
~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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +605%
Contains more FatsFats +85%
Contains more CarbsCarbs +118.4%
Contains more OtherOther +190%
~equal in Water ~89.3g

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
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated Fat -59%
Contains more Mono. FatMonounsaturated Fat +236.4%
Contains more Poly. FatPolyunsaturated fat +131.6%

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 Broccoli
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 Broccoli Opinion
Calories 14kcal 34kcal Broccoli
Protein 0.4g 2.82g Broccoli
Fats 0.2g 0.37g Broccoli
Vitamin C 10.5mg 89.2mg Broccoli
Net carbs 2.04g 4.04g Broccoli
Carbs 3.04g 6.64g Broccoli
Magnesium 10mg 21mg Broccoli
Calcium 18mg 47mg Broccoli
Potassium 5mg 316mg Broccoli
Iron 0.38mg 0.73mg Broccoli
Sugar 1.18g 1.7g Wax gourd
Fiber 1g 2.6g Broccoli
Copper 0.022mg 0.049mg Broccoli
Zinc 0.59mg 0.41mg Wax gourd
Phosphorus 17mg 66mg Broccoli
Sodium 107mg 33mg Broccoli
Vitamin A 0IU 623IU Broccoli
Vitamin A 0µg 31µg Broccoli
Vitamin E 0.08mg 0.78mg Broccoli
Manganese 0.056mg 0.21mg Broccoli
Selenium 0.2µg 2.5µg Broccoli
Vitamin B1 0.034mg 0.071mg Broccoli
Vitamin B2 0.001mg 0.117mg Broccoli
Vitamin B3 0.384mg 0.639mg Broccoli
Vitamin B5 0.121mg 0.573mg Broccoli
Vitamin B6 0.032mg 0.175mg Broccoli
Vitamin K 2.8µg 101.6µg Broccoli
Folate 4µg 63µg Broccoli
Choline 4.9mg 18.7mg Broccoli
Saturated Fat 0.016g 0.039g Wax gourd
Monounsaturated Fat 0.037g 0.011g Wax gourd
Polyunsaturated fat 0.088g 0.038g Wax gourd
Tryptophan 0.002mg 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.009mg 0.135mg Broccoli
Methionine 0.003mg 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

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

People also compare

Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon
Broccoli
Broccoli vs Cabbage
Cabbage
Broccoli
Broccoli vs Carrot
Carrot
Broccoli
Broccoli vs Cauliflower
Cauliflower

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
61%
Broccoli
Minerals Daily Need Coverage Score
8%
Wax gourd
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.023g)
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 - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 74mg)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.