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  6. Wax gourd vs. Celtuce

Wax gourd vs. Celtuce — In-Depth Nutrition Comparison

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How are Wax gourd and Celtuce different?

  • Celtuce has more Manganese, Vitamin A RAE, Folate, Vitamin C, Potassium, and Vitamin B2 than Wax gourd.
  • Daily need coverage for Manganese from Celtuce is 27% higher.
  • Wax gourd contains 10 times more Sodium than Celtuce. While Wax gourd contains 107mg of Sodium, Celtuce contains only 11mg.

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

Infographic

Wax gourd vs Celtuce 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
Celtuce
Celtuce
Contains more Zinc +118.5%
Contains more Calcium +116.7%
Contains more Iron +44.7%
Contains more Magnesium +180%
Contains more Phosphorus +129.4%
Contains more Potassium +6500%
Contains less Sodium -89.7%
Contains more Copper +81.8%
Contains more Manganese +1128.6%
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%
Celtuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Contains more Zinc +118.5%
Contains more Calcium +116.7%
Contains more Iron +44.7%
Contains more Magnesium +180%
Contains more Phosphorus +129.4%
Contains more Potassium +6500%
Contains less Sodium -89.7%
Contains more Copper +81.8%
Contains more Manganese +1128.6%
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
2
:
8
Celtuce
Celtuce
Contains more Vitamin A +∞%
Contains more Vitamin C +85.7%
Contains more Vitamin B1 +61.8%
Contains more Vitamin B2 +6900%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +51.2%
Contains more Vitamin B6 +56.3%
Contains more Folate +1050%
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%
Celtuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +85.7%
Contains more Vitamin B1 +61.8%
Contains more Vitamin B2 +6900%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +51.2%
Contains more Vitamin B6 +56.3%
Contains more Folate +1050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Celtuce
Celtuce
Contains more Protein +112.5%
Contains more Fats +50%
Contains more Carbs +20.1%
Contains more Other +133.3%
Equal in Water - 94.5
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Celtuce
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Contains more Protein +112.5%
Contains more Fats +50%
Contains more Carbs +20.1%
Contains more Other +133.3%
Equal in Water - 94.5

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 Celtuce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Celtuce Opinion
Net carbs 2.04g 1.95g Wax gourd
Protein 0.4g 0.85g Celtuce
Fats 0.2g 0.3g Celtuce
Carbs 3.04g 3.65g Celtuce
Calories 14kcal 18kcal Celtuce
Sugar 1.18g Celtuce
Fiber 1g 1.7g Celtuce
Calcium 18mg 39mg Celtuce
Iron 0.38mg 0.55mg Celtuce
Magnesium 10mg 28mg Celtuce
Phosphorus 17mg 39mg Celtuce
Potassium 5mg 330mg Celtuce
Sodium 107mg 11mg Celtuce
Zinc 0.59mg 0.27mg Wax gourd
Copper 0.022mg 0.04mg Celtuce
Manganese 0.056mg 0.688mg Celtuce
Selenium 0.2µg 0.9µg Celtuce
Vitamin A 0IU 3500IU Celtuce
Vitamin A RAE 0µg 175µg Celtuce
Vitamin E 0.08mg Wax gourd
Vitamin C 10.5mg 19.5mg Celtuce
Vitamin B1 0.034mg 0.055mg Celtuce
Vitamin B2 0.001mg 0.07mg Celtuce
Vitamin B3 0.384mg 0.55mg Celtuce
Vitamin B5 0.121mg 0.183mg Celtuce
Vitamin B6 0.032mg 0.05mg Celtuce
Folate 4µg 46µg Celtuce
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg 0.006mg Celtuce
Threonine 0.039mg Celtuce
Isoleucine 0.055mg Celtuce
Leucine 0.052mg Celtuce
Lysine 0.009mg 0.055mg Celtuce
Methionine 0.003mg 0.01mg Celtuce
Phenylalanine 0.036mg Celtuce
Valine 0.046mg Celtuce
Histidine 0.015mg Celtuce
Saturated Fat 0.016g Celtuce
Monounsaturated Fat 0.037g Wax gourd
Polyunsaturated fat 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Celtuce
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
31%
Celtuce
Minerals Daily Need Coverage Score
8%
Wax gourd
21%
Celtuce

Comparison summary

Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Celtuce
Celtuce contains less Sodium (difference - 96mg)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Celtuce
Celtuce is relatively richer in minerals
Which food is richer in vitamins?
Celtuce
Celtuce 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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.