Wax gourd vs. Okra — In-Depth Nutrition Comparison
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Important differences between wax gourd and okra
- Wax gourd has less manganese, vitamin K, vitamin A, vitamin B6, folate, vitamin C, vitamin B1, magnesium, copper, and fiber.
- Okra's daily need coverage for manganese is 32% more.
The food varieties used in the comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Okra, 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 more MagnesiumMagnesium | +470% |
| Contains more CalciumCalcium | +355.6% |
| Contains more PotassiumPotassium | +5880% |
| Contains more IronIron | +63.2% |
| Contains more CopperCopper | +395.5% |
| Contains more PhosphorusPhosphorus | +258.8% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +1307.1% |
| Contains more SeleniumSelenium | +250% |
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 more Vitamin CVitamin C | +119% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +237.5% |
| Contains more Vitamin B1Vitamin B1 | +488.2% |
| Contains more Vitamin B2Vitamin B2 | +5900% |
| Contains more Vitamin B3Vitamin B3 | +160.4% |
| Contains more Vitamin B5Vitamin B5 | +102.5% |
| Contains more Vitamin B6Vitamin B6 | +571.9% |
| Contains more Vitamin KVitamin K | +1017.9% |
| Contains more FolateFolate | +1400% |
| Contains more CholineCholine | +151% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.056mg | 0.788mg | 32% |
| Vitamin K | 2.8µg | 31.3µg | 24% |
| Folate | 4µg | 60µg | 14% |
| Vitamin B1 | 0.034mg | 0.2mg | 14% |
| Vitamin C | 10.5mg | 23mg | 14% |
| Vitamin B6 | 0.032mg | 0.215mg | 14% |
| Magnesium | 10mg | 57mg | 11% |
| Copper | 0.022mg | 0.109mg | 10% |
| Potassium | 5mg | 299mg | 9% |
| Fiber | 1g | 3.2g | 9% |
| Calcium | 18mg | 82mg | 6% |
| Phosphorus | 17mg | 61mg | 6% |
| Vitamin B2 | 0.001mg | 0.06mg | 5% |
| Vitamin B3 | 0.384mg | 1mg | 4% |
| Sodium | 107mg | 7mg | 4% |
| Vitamin A | 0µg | 36µg | 4% |
| Iron | 0.38mg | 0.62mg | 3% |
| Protein | 0.4g | 1.93g | 3% |
| Vitamin B5 | 0.121mg | 0.245mg | 2% |
| Choline | 4.9mg | 12.3mg | 1% |
| Calories | 14kcal | 33kcal | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Carbs | 3.04g | 7.45g | 1% |
| Vitamin E | 0.08mg | 0.27mg | 1% |
| Fructose | 0.57g | 1% | |
| Fats | 0.2g | 0.19g | 0% |
| Net carbs | 2.04g | 4.25g | N/A |
| Sugar | 1.18g | 1.48g | N/A |
| Zinc | 0.59mg | 0.58mg | 0% |
| Starch | 0.34g | 0% | |
| Saturated fat | 0.016g | 0.026g | 0% |
| Monounsaturated fat | 0.037g | 0.017g | 0% |
| Polyunsaturated fat | 0.088g | 0.027g | 0% |
| Tryptophan | 0.002mg | 0.017mg | 0% |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.009mg | 0.081mg | 0% |
| Methionine | 0.003mg | 0.021mg | 0% |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +382.5% |
| Contains more CarbsCarbs | +145.1% |
| Contains more OtherOther | +183.3% |
~equal in
Fats
~0.19g
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -38.5% |
| Contains more Mono. FatMonounsaturated fat | +117.6% |
| Contains more Poly. FatPolyunsaturated fat | +225.9% |
