Wax gourd vs. Chayote — In-Depth Nutrition Comparison
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Summary of differences between wax gourd and chayote
- Wax gourd has less folate, copper, and manganese than chayote.
- Chayote covers your daily need for folate, 22% more than wax gourd.
- Wax gourd has 54 times more sodium than chayote. While wax gourd has 107mg of sodium, chayote has only 2mg.
These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Chayote, fruit, raw.
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.
| Contains more IronIron | +11.8% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +2400% |
| Contains more CopperCopper | +459.1% |
| Contains more ZincZinc | +25.4% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +237.5% |
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.
| Contains more Vitamin CVitamin C | +36.4% |
| Contains more Vitamin B1Vitamin B1 | +36% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B2Vitamin B2 | +2800% |
| Contains more Vitamin B3Vitamin B3 | +22.4% |
| Contains more Vitamin B5Vitamin B5 | +105.8% |
| Contains more Vitamin B6Vitamin B6 | +137.5% |
| Contains more Vitamin KVitamin K | +46.4% |
| Contains more FolateFolate | +2225% |
| Contains more CholineCholine | +87.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +53.8% |
| Contains more ProteinProtein | +105% |
| Contains more CarbsCarbs | +48.4% |
~equal in
Water
~94.24g
~equal in
Other
~0.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -42.9% |
| Contains more Mono. FatMonounsaturated fat | +270% |
| Contains more Poly. FatPolyunsaturated fat | +54.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 4µg | 93µg | 22% |
| Copper | 0.022mg | 0.123mg | 11% |
| Manganese | 0.056mg | 0.189mg | 6% |
| Sodium | 107mg | 2mg | 5% |
| Potassium | 5mg | 125mg | 4% |
| Vitamin C | 10.5mg | 7.7mg | 3% |
| Vitamin B6 | 0.032mg | 0.076mg | 3% |
| Vitamin B5 | 0.121mg | 0.249mg | 3% |
| Fiber | 1g | 1.7g | 3% |
| Vitamin B2 | 0.001mg | 0.029mg | 2% |
| Vitamin B1 | 0.034mg | 0.025mg | 1% |
| Choline | 4.9mg | 9.2mg | 1% |
| Vitamin K | 2.8µg | 4.1µg | 1% |
| Vitamin B3 | 0.384mg | 0.47mg | 1% |
| Zinc | 0.59mg | 0.74mg | 1% |
| Protein | 0.4g | 0.82g | 1% |
| Calories | 14kcal | 19kcal | 0% |
| Fats | 0.2g | 0.13g | 0% |
| Net carbs | 2.04g | 2.81g | N/A |
| Carbs | 3.04g | 4.51g | 0% |
| Magnesium | 10mg | 12mg | 0% |
| Calcium | 18mg | 17mg | 0% |
| Iron | 0.38mg | 0.34mg | 0% |
| Sugar | 1.18g | 1.66g | N/A |
| Phosphorus | 17mg | 18mg | 0% |
| Vitamin E | 0.08mg | 0.12mg | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Saturated fat | 0.016g | 0.028g | 0% |
| Monounsaturated fat | 0.037g | 0.01g | 0% |
| Polyunsaturated fat | 0.088g | 0.057g | 0% |
| Tryptophan | 0.002mg | 0.011mg | 0% |
| Threonine | 0.04mg | 0% | |
| Isoleucine | 0.044mg | 0% | |
| Leucine | 0.077mg | 0% | |
| Lysine | 0.009mg | 0.039mg | 0% |
| Methionine | 0.003mg | 0.001mg | 0% |
| Phenylalanine | 0.047mg | 0% | |
| Valine | 0.063mg | 0% | |
| Histidine | 0.015mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
13%
Minerals Daily Need Coverage Score
8%
13%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated fat?
Wax gourd is lower in Saturated fat (difference - 0.012g)
Which food is cheaper?
Wax gourd is cheaper (difference - $0.8)
Which food contains less Sodium?
Chayote contains less Sodium (difference - 105mg)
Which food is richer in minerals?
Chayote is relatively richer in minerals
Which food is richer in vitamins?
Chayote is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()