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Wax gourd vs. Asparagus — In-Depth Nutrition Comparison

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A recap on differences between wax gourd and asparagus

  • Wax gourd has more vitamin C; however, asparagus is higher in vitamin K, iron, copper, folate, vitamin B2, vitamin B1, vitamin E, and potassium.
  • Asparagus covers your daily vitamin K needs 32% more than wax gourd.
  • Asparagus contains 2 times less Vitamin C than wax gourd. Wax gourd contains 10.5mg of Vitamin C, while 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 Asparagus 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +3940%
Contains more IronIron +463.2%
Contains more CopperCopper +759.1%
Contains more PhosphorusPhosphorus +205.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +182.1%
Contains more SeleniumSelenium +1050%
~equal in Zinc ~0.54mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 45% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1312.5%
Contains more Vitamin B1Vitamin B1 +320.6%
Contains more Vitamin B2Vitamin B2 +14000%
Contains more Vitamin B3Vitamin B3 +154.7%
Contains more Vitamin B5Vitamin B5 +126.4%
Contains more Vitamin B6Vitamin B6 +184.4%
Contains more Vitamin KVitamin K +1385.7%
Contains more FolateFolate +1200%
Contains more CholineCholine +226.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
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 FatsFats +66.7%
Contains more ProteinProtein +450%
Contains more CarbsCarbs +27.6%
Contains more OtherOther +93.3%
~equal in Water ~93.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
44% 56%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated Fat -60%
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated 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 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 Asparagus Opinion
Calories 14kcal 20kcal Asparagus
Protein 0.4g 2.2g Asparagus
Fats 0.2g 0.12g Wax gourd
Vitamin C 10.5mg 5.6mg Wax gourd
Net carbs 2.04g 1.78g Wax gourd
Carbs 3.04g 3.88g Asparagus
Magnesium 10mg 14mg Asparagus
Calcium 18mg 24mg Asparagus
Potassium 5mg 202mg Asparagus
Iron 0.38mg 2.14mg Asparagus
Sugar 1.18g 1.88g Wax gourd
Fiber 1g 2.1g Asparagus
Copper 0.022mg 0.189mg Asparagus
Zinc 0.59mg 0.54mg Wax gourd
Phosphorus 17mg 52mg Asparagus
Sodium 107mg 2mg Asparagus
Vitamin A 0IU 756IU Asparagus
Vitamin A 0µg 38µg Asparagus
Vitamin E 0.08mg 1.13mg Asparagus
Manganese 0.056mg 0.158mg Asparagus
Selenium 0.2µg 2.3µg Asparagus
Vitamin B1 0.034mg 0.143mg Asparagus
Vitamin B2 0.001mg 0.141mg Asparagus
Vitamin B3 0.384mg 0.978mg Asparagus
Vitamin B5 0.121mg 0.274mg Asparagus
Vitamin B6 0.032mg 0.091mg Asparagus
Vitamin K 2.8µg 41.6µg Asparagus
Folate 4µg 52µg Asparagus
Choline 4.9mg 16mg Asparagus
Saturated Fat 0.016g 0.04g Wax gourd
Monounsaturated Fat 0.037g 0g Wax gourd
Polyunsaturated fat 0.088g 0.05g Wax gourd
Tryptophan 0.002mg 0.027mg Asparagus
Threonine 0.084mg Asparagus
Isoleucine 0.075mg Asparagus
Leucine 0.128mg Asparagus
Lysine 0.009mg 0.104mg Asparagus
Methionine 0.003mg 0.031mg Asparagus
Phenylalanine 0.075mg Asparagus
Valine 0.115mg Asparagus
Histidine 0.049mg Asparagus
Fructose 1g Asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Asparagus
Minerals Daily Need Coverage Score
8%
Wax gourd
25%
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?
Asparagus
Asparagus contains less Sodium (difference - 105mg)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
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. 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.