Wax gourd vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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Significant differences between Wax gourd and Jerusalem artichoke
- Wax gourd has more Vitamin C, however, Jerusalem artichoke is richer in Iron, Vitamin B1, Copper, Potassium, Phosphorus, Vitamin B3, and Vitamin B5.
- Jerusalem artichoke covers your daily Iron needs 38% more than Wax gourd.
- Jerusalem artichoke has 27 times less Sodium than Wax gourd. Wax gourd has 107mg of Sodium, while Jerusalem artichoke has 4mg.
Specific food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Jerusalem-artichokes, raw.
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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
+28.6%
Contains
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Zinc
+391.7%
Contains
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Iron
+794.7%
Contains
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Magnesium
+70%
Contains
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Phosphorus
+358.8%
Contains
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Potassium
+8480%
Contains
less
Sodium
-96.3%
Contains
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Copper
+536.4%
Contains
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Selenium
+250%
Equal in Manganese - 0.06
Contains
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Calcium
+28.6%
Contains
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Zinc
+391.7%
Contains
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Iron
+794.7%
Contains
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Magnesium
+70%
Contains
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Phosphorus
+358.8%
Contains
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Potassium
+8480%
Contains
less
Sodium
-96.3%
Contains
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Copper
+536.4%
Contains
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Selenium
+250%
Equal in Manganese - 0.06
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
+162.5%
Contains
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Vitamin K
+2700%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+137.5%
Contains
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Vitamin B1
+488.2%
Contains
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Vitamin B2
+5900%
Contains
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Vitamin B3
+238.5%
Contains
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Vitamin B5
+228.1%
Contains
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Vitamin B6
+140.6%
Contains
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Folate
+225%
Contains
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Vitamin C
+162.5%
Contains
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Vitamin K
+2700%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+137.5%
Contains
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Vitamin B1
+488.2%
Contains
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Vitamin B2
+5900%
Contains
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Vitamin B3
+238.5%
Contains
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Vitamin B5
+228.1%
Contains
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Vitamin B6
+140.6%
Contains
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Folate
+225%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1900%
Contains
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Water
+23.1%
Contains
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Protein
+400%
Contains
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Carbs
+473.7%
Contains
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Other
+746.7%
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3.04 g
Water:
96.06 g
Other:
0.3 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
Contains
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Fats
+1900%
Contains
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Water
+23.1%
Contains
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Protein
+400%
Contains
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Carbs
+473.7%
Contains
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Other
+746.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+825%
Contains
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Polyunsaturated fat
+8700%
Contains
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Saturated Fat
-100%
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.088 g
Saturated Fat:
0 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.001 g
Contains
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Monounsaturated Fat
+825%
Contains
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Polyunsaturated fat
+8700%
Contains
less
Saturated Fat
-100%
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.04g | 15.84g |
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| Protein | 0.4g | 2g |
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| Fats | 0.2g | 0.01g |
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| Carbs | 3.04g | 17.44g |
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| Calories | 14kcal | 73kcal |
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| Sugar | 1.18g | 9.6g |
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| Fiber | 1g | 1.6g |
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| Calcium | 18mg | 14mg |
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| Iron | 0.38mg | 3.4mg |
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| Magnesium | 10mg | 17mg |
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| Phosphorus | 17mg | 78mg |
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| Potassium | 5mg | 429mg |
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| Sodium | 107mg | 4mg |
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| Zinc | 0.59mg | 0.12mg |
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| Copper | 0.022mg | 0.14mg |
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| Manganese | 0.056mg | 0.06mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.08mg | 0.19mg |
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| Vitamin C | 10.5mg | 4mg |
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| Vitamin B1 | 0.034mg | 0.2mg |
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| Vitamin B2 | 0.001mg | 0.06mg |
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| Vitamin B3 | 0.384mg | 1.3mg |
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| Vitamin B5 | 0.121mg | 0.397mg |
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| Vitamin B6 | 0.032mg | 0.077mg |
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| Folate | 4µg | 13µg |
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| Vitamin K | 2.8µg | 0.1µg |
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| Tryptophan | 0.002mg |
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| Lysine | 0.009mg |
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| Methionine | 0.003mg |
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| Saturated Fat | 0.016g | 0g |
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| Monounsaturated Fat | 0.037g | 0.004g |
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| Polyunsaturated fat | 0.088g | 0.001g |
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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%
13%
Minerals Daily Need Coverage Score
8%
28%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 8.42g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd is cheaper (difference - $0.4)
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 103mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Jerusalem artichoke is relatively richer in minerals
Which food is richer in vitamins?
Jerusalem artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)