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  6. Wax gourd vs. Chard

Wax gourd vs. Chard — In-Depth Nutrition Comparison

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Important differences between Wax gourd and Chard

  • Wax gourd has less Vitamin K, Vitamin A RAE, Iron, Magnesium, Potassium, Copper, Manganese, Vitamin E , Vitamin C, and Vitamin B2.
  • Chard's daily need coverage for Vitamin K is 270% more.

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

Infographic

Wax gourd vs Chard 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
2
:
8
Chard
Chard
Contains less Sodium -40.2%
Contains more Zinc +78.8%
Contains more Calcium +222.2%
Contains more Iron +494.7%
Contains more Magnesium +760%
Contains more Phosphorus +94.1%
Contains more Potassium +10880%
Contains more Copper +640.9%
Contains more Manganese +496.4%
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%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains less Sodium -40.2%
Contains more Zinc +78.8%
Contains more Calcium +222.2%
Contains more Iron +494.7%
Contains more Magnesium +760%
Contains more Phosphorus +94.1%
Contains more Potassium +10880%
Contains more Copper +640.9%
Contains more Manganese +496.4%
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
1
:
8
Chard
Chard
Contains more Vitamin A +∞%
Contains more Vitamin E +2262.5%
Contains more Vitamin C +71.4%
Contains more Vitamin B2 +8500%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +165.6%
Contains more Folate +125%
Contains more Vitamin K +11589.3%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B3 - 0.36
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin A +∞%
Contains more Vitamin E +2262.5%
Contains more Vitamin C +71.4%
Contains more Vitamin B2 +8500%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +165.6%
Contains more Folate +125%
Contains more Vitamin K +11589.3%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B3 - 0.36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Chard
Chard
Contains more Fats +150%
Contains more Protein +370%
Contains more Carbs +35.9%
Contains more Other +320%
Equal in Water - 92.65
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +150%
Contains more Protein +370%
Contains more Carbs +35.9%
Contains more Other +320%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +131.3%
Contains more Polyunsaturated fat +214.3%
Contains less Saturated Fat -25%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +131.3%
Contains more Polyunsaturated fat +214.3%
Contains less Saturated Fat -25%

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 Chard
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Chard Opinion
Net carbs 2.04g 2.03g Wax gourd
Protein 0.4g 1.88g Chard
Fats 0.2g 0.08g Wax gourd
Carbs 3.04g 4.13g Chard
Calories 14kcal 20kcal Chard
Sugar 1.18g 1.1g Chard
Fiber 1g 2.1g Chard
Calcium 18mg 58mg Chard
Iron 0.38mg 2.26mg Chard
Magnesium 10mg 86mg Chard
Phosphorus 17mg 33mg Chard
Potassium 5mg 549mg Chard
Sodium 107mg 179mg Wax gourd
Zinc 0.59mg 0.33mg Wax gourd
Copper 0.022mg 0.163mg Chard
Manganese 0.056mg 0.334mg Chard
Selenium 0.2µg 0.9µg Chard
Vitamin A 0IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 0.08mg 1.89mg Chard
Vitamin C 10.5mg 18mg Chard
Vitamin B1 0.034mg 0.034mg
Vitamin B2 0.001mg 0.086mg Chard
Vitamin B3 0.384mg 0.36mg Wax gourd
Vitamin B5 0.121mg 0.163mg Chard
Vitamin B6 0.032mg 0.085mg Chard
Folate 4µg 9µg Chard
Vitamin K 2.8µg 327.3µg Chard
Tryptophan 0.002mg 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.009mg 0.103mg Chard
Methionine 0.003mg 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.016g 0.012g Chard
Monounsaturated Fat 0.037g 0.016g Wax gourd
Polyunsaturated fat 0.088g 0.028g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Chard
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
113%
Chard
Minerals Daily Need Coverage Score
8%
Wax gourd
36%
Chard

Comparison summary

Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 72mg)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.