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  6. Wax gourd vs. Brussels sprouts

Wax gourd vs. Brussels sprouts — In-Depth Nutrition Comparison

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Important differences between wax gourd and Brussels sprouts

  • Wax gourd has less vitamin K, vitamin C, vitamin A, vitamin B6, folate, iron, manganese, potassium, fiber, and vitamin B1.
  • Brussels sprouts' daily need coverage for vitamin K is 145% more.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Brussels sprouts, raw.

Infographic

Wax gourd vs Brussels sprouts infographic
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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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more ZincZinc +40.5%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +7680%
Contains more IronIron +268.4%
Contains more CopperCopper +218.2%
Contains more PhosphorusPhosphorus +305.9%
Contains less SodiumSodium -76.6%
Contains more ManganeseManganese +501.8%
Contains more SeleniumSelenium +700%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin CVitamin C +709.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +308.8%
Contains more Vitamin B2Vitamin B2 +8900%
Contains more Vitamin B3Vitamin B3 +94%
Contains more Vitamin B5Vitamin B5 +155.4%
Contains more Vitamin B6Vitamin B6 +584.4%
Contains more Vitamin KVitamin K +6221.4%
Contains more FolateFolate +1425%
Contains more CholineCholine +289.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Brussels sprouts DV% diff.
Polyunsaturated fat 0.088g 153g 1019%
Vitamin K 2.8µg 177µg 145%
Vitamin C 10.5mg 85mg 83%
Vitamin B6 0.032mg 0.219mg 14%
Folate 4µg 61µg 14%
Iron 0.38mg 1.4mg 13%
Manganese 0.056mg 0.337mg 12%
Fiber 1g 3.8g 11%
Potassium 5mg 389mg 11%
Vitamin B1 0.034mg 0.139mg 9%
Phosphorus 17mg 69mg 7%
Vitamin B2 0.001mg 0.09mg 7%
Protein 0.4g 3.38g 6%
Vitamin E 0.08mg 0.88mg 5%
Copper 0.022mg 0.07mg 5%
Sodium 107mg 25mg 4%
Vitamin A 0µg 38µg 4%
Vitamin B5 0.121mg 0.309mg 4%
Magnesium 10mg 23mg 3%
Choline 4.9mg 19.1mg 3%
Selenium 0.2µg 1.6µg 3%
Calcium 18mg 42mg 2%
Carbs 3.04g 8.95g 2%
Zinc 0.59mg 0.42mg 2%
Vitamin B3 0.384mg 0.745mg 2%
Calories 14kcal 43kcal 1%
Fructose 0.93g 1%
Fats 0.2g 0.3g 0%
Net carbs 2.04g 5.15g N/A
Sugar 1.18g 2.2g N/A
Saturated fat 0.016g 0.062g 0%
Monounsaturated fat 0.037g 0.023g 0%
Tryptophan 0.002mg 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.009mg 0.154mg 0%
Methionine 0.003mg 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%

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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more WaterWater +11.7%
Contains more ProteinProtein +745%
Contains more FatsFats +50%
Contains more CarbsCarbs +194.4%
Contains more OtherOther +356.7%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -74.2%
Contains more Mono. FatMonounsaturated fat +60.9%
Contains more Poly. FatPolyunsaturated fat +173763.6%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.