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  6. Wax gourd vs. Corn

Wax gourd vs. Corn — In-Depth Nutrition Comparison

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Important differences between Wax gourd and Corn

  • Wax gourd has more Vitamin C, however, Corn has more Vitamin B5, Phosphorus, Vitamin B6, Vitamin B3, Potassium, and Fiber.
  • Corn's daily need coverage for Vitamin B5 is 13% more.
  • Wax gourd has 107 times more Sodium than Corn. Wax gourd has 107mg of Sodium, while Corn has 1mg.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Wax gourd vs Corn 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
:
8
Corn
Corn
Contains more Calcium +500%
Contains more Iron +18.4%
Contains more Magnesium +160%
Contains more Phosphorus +352.9%
Contains more Potassium +4260%
Contains less Sodium -99.1%
Contains more Copper +122.7%
Contains more Manganese +198.2%
Equal in Zinc - 0.62
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%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +500%
Contains more Iron +18.4%
Contains more Magnesium +160%
Contains more Phosphorus +352.9%
Contains more Potassium +4260%
Contains less Sodium -99.1%
Contains more Copper +122.7%
Contains more Manganese +198.2%
Equal in Zinc - 0.62
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
Corn
Corn
Contains more Vitamin C +90.9%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.5%
Contains more Vitamin B1 +173.5%
Contains more Vitamin B2 +5600%
Contains more Vitamin B3 +338.3%
Contains more Vitamin B5 +554.5%
Contains more Vitamin B6 +334.4%
Contains more Folate +475%
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin C +90.9%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.5%
Contains more Vitamin B1 +173.5%
Contains more Vitamin B2 +5600%
Contains more Vitamin B3 +338.3%
Contains more Vitamin B5 +554.5%
Contains more Vitamin B6 +334.4%
Contains more Folate +475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Corn
Corn
Contains more Water +30.9%
Contains more Protein +752.5%
Contains more Fats +650%
Contains more Carbs +590.1%
Contains more Other +133.3%
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Water +30.9%
Contains more Protein +752.5%
Contains more Fats +650%
Contains more Carbs +590.1%
Contains more Other +133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
2
Corn
Corn
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +910.8%
Contains more Polyunsaturated fat +585.2%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +910.8%
Contains more Polyunsaturated fat +585.2%

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 Corn
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 Corn Opinion
Net carbs 2.04g 18.58g Corn
Protein 0.4g 3.41g Corn
Fats 0.2g 1.5g Corn
Carbs 3.04g 20.98g Corn
Calories 14kcal 96kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 1.18g 4.54g Wax gourd
Fiber 1g 2.4g Corn
Calcium 18mg 3mg Wax gourd
Iron 0.38mg 0.45mg Corn
Magnesium 10mg 26mg Corn
Phosphorus 17mg 77mg Corn
Potassium 5mg 218mg Corn
Sodium 107mg 1mg Corn
Zinc 0.59mg 0.62mg Corn
Copper 0.022mg 0.049mg Corn
Manganese 0.056mg 0.167mg Corn
Selenium 0.2µg 0.2µg
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.08mg 0.09mg Corn
Vitamin C 10.5mg 5.5mg Wax gourd
Vitamin B1 0.034mg 0.093mg Corn
Vitamin B2 0.001mg 0.057mg Corn
Vitamin B3 0.384mg 1.683mg Corn
Vitamin B5 0.121mg 0.792mg Corn
Vitamin B6 0.032mg 0.139mg Corn
Folate 4µg 23µg Corn
Vitamin K 2.8µg 0.4µg Wax gourd
Tryptophan 0.002mg 0.023mg Corn
Threonine 0.133mg Corn
Isoleucine 0.133mg Corn
Leucine 0.358mg Corn
Lysine 0.009mg 0.141mg Corn
Methionine 0.003mg 0.069mg Corn
Phenylalanine 0.155mg Corn
Valine 0.191mg Corn
Histidine 0.091mg Corn
Saturated Fat 0.016g 0.197g Wax gourd
Monounsaturated Fat 0.037g 0.374g Corn
Polyunsaturated fat 0.088g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Corn
Low Fats diet ok
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
17%
Corn
Minerals Daily Need Coverage Score
8%
Wax gourd
14%
Corn

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.36g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.181g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 52)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $1.2)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 106mg)
Which food is richer in minerals?
Corn
Corn is relatively richer in minerals
Which food is richer in vitamins?
Corn
Corn 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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.