Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wax gourd
  5. Compare
  6. Wax gourd vs. Garden asparagus

Wax gourd vs. Garden asparagus — In-Depth Nutrition Comparison

Compare

A recap on differences between Wax gourd and Garden asparagus

  • Wax gourd has more Vitamin C, however, Garden asparagus is higher in Vitamin K, Iron, Copper, Folate, Vitamin B2, Vitamin B1, Vitamin E , and Potassium.
  • Garden asparagus covers your daily Vitamin K needs 32% more than Wax gourd.
  • Garden asparagus contains 2 times less Vitamin C than Wax gourd. Wax gourd contains 10.5mg of Vitamin C, while Garden asparagus contains 5.6mg.

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

Infographic

Wax gourd vs Garden asparagus 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
Garden asparagus
Garden asparagus
Contains more Calcium +33.3%
Contains more Iron +463.2%
Contains more Magnesium +40%
Contains more Phosphorus +205.9%
Contains more Potassium +3940%
Contains less Sodium -98.1%
Contains more Copper +759.1%
Contains more Manganese +182.1%
Contains more Selenium +1050%
Equal in Zinc - 0.54
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +33.3%
Contains more Iron +463.2%
Contains more Magnesium +40%
Contains more Phosphorus +205.9%
Contains more Potassium +3940%
Contains less Sodium -98.1%
Contains more Copper +759.1%
Contains more Manganese +182.1%
Contains more Selenium +1050%
Equal in Zinc - 0.54

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
:
9
Garden asparagus
Garden asparagus
Contains more Vitamin C +87.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1312.5%
Contains more Vitamin B1 +320.6%
Contains more Vitamin B2 +14000%
Contains more Vitamin B3 +154.7%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +184.4%
Contains more Folate +1200%
Contains more Vitamin K +1385.7%
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin C +87.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1312.5%
Contains more Vitamin B1 +320.6%
Contains more Vitamin B2 +14000%
Contains more Vitamin B3 +154.7%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +184.4%
Contains more Folate +1200%
Contains more Vitamin K +1385.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Garden asparagus
Garden asparagus
Contains more Fats +66.7%
Contains more Protein +450%
Contains more Carbs +27.6%
Contains more Other +93.3%
Equal in Water - 93.22
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +66.7%
Contains more Protein +450%
Contains more Carbs +27.6%
Contains more Other +93.3%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Garden asparagus
Garden asparagus
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +76%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +76%

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 Garden asparagus
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price 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 Garden asparagus Opinion
Net carbs 2.04g 1.78g Wax gourd
Protein 0.4g 2.2g Garden asparagus
Fats 0.2g 0.12g Wax gourd
Carbs 3.04g 3.88g Garden asparagus
Calories 14kcal 20kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 1.18g 1.88g Wax gourd
Fiber 1g 2.1g Garden asparagus
Calcium 18mg 24mg Garden asparagus
Iron 0.38mg 2.14mg Garden asparagus
Magnesium 10mg 14mg Garden asparagus
Phosphorus 17mg 52mg Garden asparagus
Potassium 5mg 202mg Garden asparagus
Sodium 107mg 2mg Garden asparagus
Zinc 0.59mg 0.54mg Wax gourd
Copper 0.022mg 0.189mg Garden asparagus
Manganese 0.056mg 0.158mg Garden asparagus
Selenium 0.2µg 2.3µg Garden asparagus
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.08mg 1.13mg Garden asparagus
Vitamin C 10.5mg 5.6mg Wax gourd
Vitamin B1 0.034mg 0.143mg Garden asparagus
Vitamin B2 0.001mg 0.141mg Garden asparagus
Vitamin B3 0.384mg 0.978mg Garden asparagus
Vitamin B5 0.121mg 0.274mg Garden asparagus
Vitamin B6 0.032mg 0.091mg Garden asparagus
Folate 4µg 52µg Garden asparagus
Vitamin K 2.8µg 41.6µg Garden asparagus
Tryptophan 0.002mg 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.009mg 0.104mg Garden asparagus
Methionine 0.003mg 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.016g 0.04g Wax gourd
Monounsaturated Fat 0.037g 0g Wax gourd
Polyunsaturated fat 0.088g 0.05g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon
Garden asparagus
Garden asparagus vs Artichoke
Artichoke
Garden asparagus
Garden asparagus vs Broccoli
Broccoli
Garden asparagus
Garden asparagus vs Beetroot
Beetroot

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
29%
Garden asparagus
Minerals Daily Need Coverage Score
8%
Wax gourd
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 105mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus 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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.