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Wax gourd vs. Melon — In-Depth Nutrition Comparison

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What are the differences between wax gourd and melon?

  • Melon is richer than wax gourd in vitamin C, vitamin B6, and potassium.
  • Melon's daily need coverage for vitamin C is 13% more.
  • Wax gourd has 12 times more sodium than melon. While wax gourd has 107mg of sodium, melon has only 9mg.

We used Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Melons, casaba, raw types in this article.

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Wax gourd vs Melon 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%
Melon
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more CalciumCalcium +63.6%
Contains more IronIron +11.8%
Contains more ZincZinc +742.9%
Contains more PhosphorusPhosphorus +240%
Contains more ManganeseManganese +60%
Contains more PotassiumPotassium +3540%
Contains more CopperCopper +172.7%
Contains less SodiumSodium -91.6%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~11mg

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%
Melon
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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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin KVitamin K +12%
Contains more Vitamin CVitamin C +107.6%
Contains more Vitamin B2Vitamin B2 +3000%
Contains more Vitamin B6Vitamin B6 +409.4%
Contains more FolateFolate +100%
Contains more CholineCholine +55.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Melon DV% diff.
Vitamin C 10.5mg 21.8mg 13%
Vitamin B6 0.032mg 0.163mg 10%
Potassium 5mg 182mg 5%
Zinc 0.59mg 0.07mg 5%
Sodium 107mg 9mg 4%
Copper 0.022mg 0.06mg 4%
Phosphorus 17mg 5mg 2%
Vitamin B2 0.001mg 0.031mg 2%
Vitamin B1 0.034mg 0.015mg 2%
Calories 14kcal 28kcal 1%
Vitamin B3 0.384mg 0.232mg 1%
Folate 4µg 8µg 1%
Manganese 0.056mg 0.035mg 1%
Protein 0.4g 1.11g 1%
Vitamin B5 0.121mg 0.084mg 1%
Calcium 18mg 11mg 1%
Carbs 3.04g 6.58g 1%
Fats 0.2g 0.1g 0%
Net carbs 2.04g 5.68g N/A
Magnesium 10mg 11mg 0%
Iron 0.38mg 0.34mg 0%
Sugar 1.18g 5.69g N/A
Fiber 1g 0.9g 0%
Vitamin E 0.08mg 0.05mg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin K 2.8µg 2.5µg 0%
Choline 4.9mg 7.6mg 0%
Saturated fat 0.016g 0.025g 0%
Monounsaturated fat 0.037g 0.002g 0%
Polyunsaturated fat 0.088g 0.039g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

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
Melon
3
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more FatsFats +100%
Contains more ProteinProtein +177.5%
Contains more CarbsCarbs +116.4%
Contains more OtherOther +20%
~equal in Water ~91.85g

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
Melon
0
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains less Sat. FatSaturated fat -36%
Contains more Mono. FatMonounsaturated fat +1750%
Contains more Poly. FatPolyunsaturated fat +125.6%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.