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  6. Wax gourd vs. Melon

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.

Infographic

Wax gourd vs Melon 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
5
:
5
Melon
Melon
Contains more Calcium +63.6%
Contains more Iron +11.8%
Contains more Phosphorus +240%
Contains more Zinc +742.9%
Contains more Manganese +60%
Contains more Potassium +3540%
Contains less Sodium -91.6%
Contains more Copper +172.7%
Contains more Selenium +100%
Equal in Magnesium - 11
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +63.6%
Contains more Iron +11.8%
Contains more Phosphorus +240%
Contains more Zinc +742.9%
Contains more Manganese +60%
Contains more Potassium +3540%
Contains less Sodium -91.6%
Contains more Copper +172.7%
Contains more Selenium +100%
Equal in Magnesium - 11

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
5
:
4
Melon
Melon
Contains more Vitamin E +60%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +44%
Contains more Vitamin K +12%
Contains more Vitamin C +107.6%
Contains more Vitamin B2 +3000%
Contains more Vitamin B6 +409.4%
Contains more Folate +100%
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%
Melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Contains more Vitamin E +60%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +44%
Contains more Vitamin K +12%
Contains more Vitamin C +107.6%
Contains more Vitamin B2 +3000%
Contains more Vitamin B6 +409.4%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Melon
Melon
Contains more Fats +100%
Contains more Protein +177.5%
Contains more Carbs +116.4%
Contains more Other +20%
Equal in Water - 91.85
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Fats +100%
Contains more Protein +177.5%
Contains more Carbs +116.4%
Contains more Other +20%
Equal in Water - 91.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Melon
Melon
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +125.6%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +125.6%

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 Melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Melon
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
12%
Melon
Minerals Daily Need Coverage Score
8%
Wax gourd
7%
Melon

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 4.51g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 62)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.6)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 98mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.