Wax gourd vs. Escarole — In-Depth Nutrition Comparison
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How are Wax gourd and Escarole different?
- Wax gourd is richer in Vitamin C, while Escarole is higher in Vitamin K, Folate, Manganese, Vitamin B5, Vitamin A RAE, Copper, Fiber, and Potassium.
- Escarole covers your daily need of Vitamin K 174% more than Wax gourd.
- Wax gourd contains 3 times more Vitamin C than Escarole. Wax gourd contains 10.5mg of Vitamin C, while Escarole contains 3.3mg.
Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added types were used in this article.
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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
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Calcium
+155.6%
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Iron
+89.5%
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Magnesium
+30%
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Phosphorus
+29.4%
Contains
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Potassium
+4800%
Contains
less
Sodium
-82.2%
Contains
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Zinc
+16.9%
Contains
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Copper
+295.5%
Contains
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Manganese
+587.5%
Equal in Selenium - 0.2
Contains
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Calcium
+155.6%
Contains
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Iron
+89.5%
Contains
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Magnesium
+30%
Contains
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Phosphorus
+29.4%
Contains
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Potassium
+4800%
Contains
less
Sodium
-82.2%
Contains
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Zinc
+16.9%
Contains
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Copper
+295.5%
Contains
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Manganese
+587.5%
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.
:
Contains
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Vitamin C
+218.2%
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Vitamin B3
+23.1%
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Vitamin B6
+100%
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Vitamin A
+∞%
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Vitamin E
+400%
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Vitamin B1
+73.5%
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Vitamin B2
+6100%
Contains
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Vitamin B5
+582.6%
Contains
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Folate
+1850%
Contains
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Vitamin K
+7467.9%
Contains
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Vitamin C
+218.2%
Contains
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Vitamin B3
+23.1%
Contains
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Vitamin B6
+100%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+400%
Contains
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Vitamin B1
+73.5%
Contains
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Vitamin B2
+6100%
Contains
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Vitamin B5
+582.6%
Contains
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Folate
+1850%
Contains
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Vitamin K
+7467.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+11.1%
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Protein
+187.5%
Contains
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Other
+336.7%
Equal in Fats - 0.18
Equal in Carbs - 3.07
Equal in Water - 94.29
Contains
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Fats
+11.1%
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Protein
+187.5%
Contains
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Other
+336.7%
Equal in Fats - 0.18
Equal in Carbs - 3.07
Equal in Water - 94.29
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-61.9%
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Monounsaturated Fat
+825%
Equal in Polyunsaturated fat - 0.081
Contains
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Saturated Fat
-61.9%
Contains
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Monounsaturated Fat
+825%
Equal in Polyunsaturated fat - 0.081
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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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 price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.04g | 0.27g |
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| Protein | 0.4g | 1.15g |
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| Fats | 0.2g | 0.18g |
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| Carbs | 3.04g | 3.07g |
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| Calories | 14kcal | 19kcal |
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| Sugar | 1.18g | 0.23g |
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| Fiber | 1g | 2.8g |
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| Calcium | 18mg | 46mg |
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| Iron | 0.38mg | 0.72mg |
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| Magnesium | 10mg | 13mg |
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| Phosphorus | 17mg | 22mg |
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| Potassium | 5mg | 245mg |
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| Sodium | 107mg | 19mg |
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| Zinc | 0.59mg | 0.69mg |
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| Copper | 0.022mg | 0.087mg |
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| Manganese | 0.056mg | 0.385mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 0IU | 1888IU |
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| Vitamin A RAE | 0µg | 94µg |
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| Vitamin E | 0.08mg | 0.4mg |
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| Vitamin C | 10.5mg | 3.3mg |
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| Vitamin B1 | 0.034mg | 0.059mg |
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| Vitamin B2 | 0.001mg | 0.062mg |
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| Vitamin B3 | 0.384mg | 0.312mg |
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| Vitamin B5 | 0.121mg | 0.826mg |
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| Vitamin B6 | 0.032mg | 0.016mg |
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| Folate | 4µg | 78µg |
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| Vitamin K | 2.8µg | 211.9µg |
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| Tryptophan | 0.002mg | 0.005mg |
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| Threonine | 0.046mg |
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| Isoleucine | 0.066mg |
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| Leucine | 0.09mg |
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| Lysine | 0.009mg | 0.058mg |
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| Methionine | 0.003mg | 0.013mg |
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| Phenylalanine | 0.049mg |
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| Valine | 0.058mg |
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| Histidine | 0.021mg |
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| Saturated Fat | 0.016g | 0.042g |
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| Monounsaturated Fat | 0.037g | 0.004g |
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| Polyunsaturated fat | 0.088g | 0.081g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
67%
Minerals Daily Need Coverage Score
8%
18%
Comparison summary
Which food is lower in Saturated Fat?
Wax gourd is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Escarole contains less Sodium (difference - 88mg)
Which food is richer in minerals?
Escarole is relatively richer in minerals
Which food is richer in vitamins?
Escarole 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 cheaper?
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The foods are relatively equal in price ($)