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  6. Wax gourd vs. Endive

Wax gourd vs. Endive — In-Depth Nutrition Comparison

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What are the differences between Wax gourd and Endive?

  • Endive is richer than Wax gourd in Vitamin K, Folate, Manganese, Vitamin B5, Vitamin A RAE, Potassium, Copper, Fiber, Vitamin B2, and Iron.
  • Endive's daily need coverage for Vitamin K is 190% more.

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

Infographic

Wax gourd vs Endive 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
0
:
9
Endive
Endive
Contains more Calcium +188.9%
Contains more Iron +118.4%
Contains more Magnesium +50%
Contains more Phosphorus +64.7%
Contains more Potassium +6180%
Contains less Sodium -79.4%
Contains more Zinc +33.9%
Contains more Copper +350%
Contains more Manganese +650%
Equal in Selenium - 0.2
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +188.9%
Contains more Iron +118.4%
Contains more Magnesium +50%
Contains more Phosphorus +64.7%
Contains more Potassium +6180%
Contains less Sodium -79.4%
Contains more Zinc +33.9%
Contains more Copper +350%
Contains more Manganese +650%
Equal in Selenium - 0.2

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
Endive
Endive
Contains more Vitamin C +61.5%
Contains more Vitamin B6 +60%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +7400%
Contains more Vitamin B5 +643.8%
Contains more Folate +3450%
Contains more Vitamin K +8150%
Equal in Vitamin B3 - 0.4
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%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin C +61.5%
Contains more Vitamin B6 +60%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +7400%
Contains more Vitamin B5 +643.8%
Contains more Folate +3450%
Contains more Vitamin K +8150%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
3
Endive
Endive
Contains more Protein +212.5%
Contains more Carbs +10.2%
Contains more Other +370%
Equal in Fats - 0.2
Equal in Water - 93.79
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +212.5%
Contains more Carbs +10.2%
Contains more Other +370%
Equal in Fats - 0.2
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Endive
Endive
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.087
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.087

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 Endive
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar 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 Endive Opinion
Net carbs 2.04g 0.25g Wax gourd
Protein 0.4g 1.25g Endive
Fats 0.2g 0.2g
Carbs 3.04g 3.35g Endive
Calories 14kcal 17kcal Endive
Sugar 1.18g 0.25g Endive
Fiber 1g 3.1g Endive
Calcium 18mg 52mg Endive
Iron 0.38mg 0.83mg Endive
Magnesium 10mg 15mg Endive
Phosphorus 17mg 28mg Endive
Potassium 5mg 314mg Endive
Sodium 107mg 22mg Endive
Zinc 0.59mg 0.79mg Endive
Copper 0.022mg 0.099mg Endive
Manganese 0.056mg 0.42mg Endive
Selenium 0.2µg 0.2µg
Vitamin A 0IU 2167IU Endive
Vitamin A RAE 0µg 108µg Endive
Vitamin E 0.08mg 0.44mg Endive
Vitamin C 10.5mg 6.5mg Wax gourd
Vitamin B1 0.034mg 0.08mg Endive
Vitamin B2 0.001mg 0.075mg Endive
Vitamin B3 0.384mg 0.4mg Endive
Vitamin B5 0.121mg 0.9mg Endive
Vitamin B6 0.032mg 0.02mg Wax gourd
Folate 4µg 142µg Endive
Vitamin K 2.8µg 231µg Endive
Tryptophan 0.002mg 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.009mg 0.063mg Endive
Methionine 0.003mg 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.016g 0.048g Wax gourd
Monounsaturated Fat 0.037g 0.004g Wax gourd
Polyunsaturated fat 0.088g 0.087g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Endive
Low Fats diet Equal
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
79%
Endive
Minerals Daily Need Coverage Score
8%
Wax gourd
21%
Endive

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 45)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 85mg)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive 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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.