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  6. Wax gourd vs. Cassava

Wax gourd vs. Cassava — In-Depth Nutrition Comparison

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How are Wax gourd and Cassava different?

  • Cassava is higher than Wax gourd in Manganese, Vitamin C, Copper, Potassium, and Folate.
  • Cassava covers your daily need of Manganese 14% more than Wax gourd.

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

Infographic

Wax gourd vs Cassava 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
3
:
7
Cassava
Cassava
Contains more Calcium +12.5%
Contains more Iron +40.7%
Contains more Zinc +73.5%
Contains more Magnesium +110%
Contains more Phosphorus +58.8%
Contains more Potassium +5320%
Contains less Sodium -86.9%
Contains more Copper +354.5%
Contains more Manganese +585.7%
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%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +12.5%
Contains more Iron +40.7%
Contains more Zinc +73.5%
Contains more Magnesium +110%
Contains more Phosphorus +58.8%
Contains more Potassium +5320%
Contains less Sodium -86.9%
Contains more Copper +354.5%
Contains more Manganese +585.7%
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
2
:
8
Cassava
Cassava
Contains more Vitamin B5 +13.1%
Contains more Vitamin K +47.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin C +96.2%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +4700%
Contains more Vitamin B3 +122.4%
Contains more Vitamin B6 +175%
Contains more Folate +575%
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%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin B5 +13.1%
Contains more Vitamin K +47.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin C +96.2%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +4700%
Contains more Vitamin B3 +122.4%
Contains more Vitamin B6 +175%
Contains more Folate +575%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Cassava
Cassava
Contains more Water +61%
Contains more Protein +240%
Contains more Fats +40%
Contains more Carbs +1152%
Contains more Other +106.7%
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Water +61%
Contains more Protein +240%
Contains more Fats +40%
Contains more Carbs +1152%
Contains more Other +106.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Cassava
Cassava
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +83.3%
Contains more Monounsaturated Fat +102.7%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +83.3%
Contains more Monounsaturated Fat +102.7%

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 Cassava
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 Cassava Opinion
Net carbs 2.04g 36.26g Cassava
Protein 0.4g 1.36g Cassava
Fats 0.2g 0.28g Cassava
Carbs 3.04g 38.06g Cassava
Calories 14kcal 160kcal Cassava
Sugar 1.18g 1.7g Wax gourd
Fiber 1g 1.8g Cassava
Calcium 18mg 16mg Wax gourd
Iron 0.38mg 0.27mg Wax gourd
Magnesium 10mg 21mg Cassava
Phosphorus 17mg 27mg Cassava
Potassium 5mg 271mg Cassava
Sodium 107mg 14mg Cassava
Zinc 0.59mg 0.34mg Wax gourd
Copper 0.022mg 0.1mg Cassava
Manganese 0.056mg 0.384mg Cassava
Selenium 0.2µg 0.7µg Cassava
Vitamin A 0IU 13IU Cassava
Vitamin A RAE 0µg 1µg Cassava
Vitamin E 0.08mg 0.19mg Cassava
Vitamin C 10.5mg 20.6mg Cassava
Vitamin B1 0.034mg 0.087mg Cassava
Vitamin B2 0.001mg 0.048mg Cassava
Vitamin B3 0.384mg 0.854mg Cassava
Vitamin B5 0.121mg 0.107mg Wax gourd
Vitamin B6 0.032mg 0.088mg Cassava
Folate 4µg 27µg Cassava
Vitamin K 2.8µg 1.9µg Wax gourd
Tryptophan 0.002mg 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.009mg 0.044mg Cassava
Methionine 0.003mg 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.016g 0.074g Wax gourd
Monounsaturated Fat 0.037g 0.075g Cassava
Polyunsaturated fat 0.088g 0.048g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Cassava
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
14%
Cassava
Minerals Daily Need Coverage Score
8%
Wax gourd
16%
Cassava

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 - 0.058g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 94)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 93mg)
Which food is richer in vitamins?
Cassava
Cassava 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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.