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  6. Wax gourd vs. Cauliflower

Wax gourd vs. Cauliflower — In-Depth Nutrition Comparison

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How are Wax gourd and Cauliflower different?

  • Cauliflower has more Vitamin C, Folate, Vitamin B6, Vitamin B5, Vitamin K, Potassium, and Choline than Wax gourd.
  • Daily need coverage for Vitamin C from Cauliflower is 42% higher.

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Cauliflower, raw are the varieties used in this article.

Infographic

Wax gourd vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more ZincZinc +118.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +5880%
Contains more IronIron +10.5%
Contains more CopperCopper +77.3%
Contains more PhosphorusPhosphorus +158.8%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +176.8%
Contains more SeleniumSelenium +200%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +359%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +5900%
Contains more Vitamin B3Vitamin B3 +32%
Contains more Vitamin B5Vitamin B5 +451.2%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin KVitamin K +453.6%
Contains more FolateFolate +1325%
Contains more CholineCholine +804.1%
~equal in Vitamin A ~0IU
~equal in Vitamin E ~0.08mg
~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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +380%
Contains more FatsFats +40%
Contains more CarbsCarbs +63.5%
Contains more OtherOther +153.3%
~equal in Water ~92.07g

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
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated Fat -87.7%
Contains more Poly. FatPolyunsaturated fat +183.9%
~equal in Monounsaturated Fat ~0.034g

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 Cauliflower
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 Cauliflower Opinion
Calories 14kcal 25kcal Cauliflower
Protein 0.4g 1.92g Cauliflower
Fats 0.2g 0.28g Cauliflower
Vitamin C 10.5mg 48.2mg Cauliflower
Net carbs 2.04g 2.97g Cauliflower
Carbs 3.04g 4.97g Cauliflower
Magnesium 10mg 15mg Cauliflower
Calcium 18mg 22mg Cauliflower
Potassium 5mg 299mg Cauliflower
Iron 0.38mg 0.42mg Cauliflower
Sugar 1.18g 1.91g Wax gourd
Fiber 1g 2g Cauliflower
Copper 0.022mg 0.039mg Cauliflower
Zinc 0.59mg 0.27mg Wax gourd
Phosphorus 17mg 44mg Cauliflower
Sodium 107mg 30mg Cauliflower
Vitamin E 0.08mg 0.08mg
Manganese 0.056mg 0.155mg Cauliflower
Selenium 0.2µg 0.6µg Cauliflower
Vitamin B1 0.034mg 0.05mg Cauliflower
Vitamin B2 0.001mg 0.06mg Cauliflower
Vitamin B3 0.384mg 0.507mg Cauliflower
Vitamin B5 0.121mg 0.667mg Cauliflower
Vitamin B6 0.032mg 0.184mg Cauliflower
Vitamin K 2.8µg 15.5µg Cauliflower
Folate 4µg 57µg Cauliflower
Choline 4.9mg 44.3mg Cauliflower
Saturated Fat 0.016g 0.13g Wax gourd
Monounsaturated Fat 0.037g 0.034g Wax gourd
Polyunsaturated fat 0.088g 0.031g Wax gourd
Tryptophan 0.002mg 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.009mg 0.217mg Cauliflower
Methionine 0.003mg 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Fructose 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Cauliflower
Minerals Daily Need Coverage Score
8%
Wax gourd
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 0)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.4)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 77mg)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.