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  6. Wax gourd vs. Olive

Wax gourd vs. Olive — In-Depth Nutrition Comparison

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What are the differences between Wax gourd and Olive?

  • Wax gourd is higher in Vitamin C, yet Olive is higher in Iron, Copper, Vitamin E , Fiber, and Calcium.
  • Olive's daily need coverage for Iron is 37% more.
  • Wax gourd has 12 times more Vitamin C than Olive. While Wax gourd has 10.5mg of Vitamin C, Olive has only 0.9mg.
  • The amount of Sodium in Wax gourd is lower.

We used Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Wax gourd vs Olive 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
Olive
Olive
Contains more Magnesium +150%
Contains more Phosphorus +466.7%
Contains less Sodium -85.4%
Contains more Zinc +168.2%
Contains more Manganese +180%
Contains more Calcium +388.9%
Contains more Iron +768.4%
Contains more Potassium +60%
Contains more Copper +1040.9%
Contains more Selenium +350%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +150%
Contains more Phosphorus +466.7%
Contains less Sodium -85.4%
Contains more Zinc +168.2%
Contains more Manganese +180%
Contains more Calcium +388.9%
Contains more Iron +768.4%
Contains more Potassium +60%
Contains more Copper +1040.9%
Contains more Selenium +350%

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
8
:
2
Olive
Olive
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +937.8%
Contains more Vitamin B5 +706.7%
Contains more Vitamin B6 +255.6%
Contains more Folate +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +1962.5%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +937.8%
Contains more Vitamin B5 +706.7%
Contains more Vitamin B6 +255.6%
Contains more Folate +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +1962.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Olive
Olive
Contains more Water +20.1%
Contains more Protein +110%
Contains more Fats +5240%
Contains more Carbs +105.9%
Contains more Other +643.3%
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Water +20.1%
Contains more Protein +110%
Contains more Fats +5240%
Contains more Carbs +105.9%
Contains more Other +643.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
2
Olive
Olive
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +21218.9%
Contains more Polyunsaturated fat +935.2%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +21218.9%
Contains more Polyunsaturated fat +935.2%

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

All nutrients comparison - raw data values

Nutrient Wax gourd Olive Opinion
Net carbs 2.04g 3.06g Olive
Protein 0.4g 0.84g Olive
Fats 0.2g 10.68g Olive
Carbs 3.04g 6.26g Olive
Calories 14kcal 115kcal Olive
Sugar 1.18g 0g Olive
Fiber 1g 3.2g Olive
Calcium 18mg 88mg Olive
Iron 0.38mg 3.3mg Olive
Magnesium 10mg 4mg Wax gourd
Phosphorus 17mg 3mg Wax gourd
Potassium 5mg 8mg Olive
Sodium 107mg 735mg Wax gourd
Zinc 0.59mg 0.22mg Wax gourd
Copper 0.022mg 0.251mg Olive
Manganese 0.056mg 0.02mg Wax gourd
Selenium 0.2µg 0.9µg Olive
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.08mg 1.65mg Olive
Vitamin C 10.5mg 0.9mg Wax gourd
Vitamin B1 0.034mg 0.003mg Wax gourd
Vitamin B2 0.001mg 0mg Wax gourd
Vitamin B3 0.384mg 0.037mg Wax gourd
Vitamin B5 0.121mg 0.015mg Wax gourd
Vitamin B6 0.032mg 0.009mg Wax gourd
Folate 4µg 0µg Wax gourd
Vitamin K 2.8µg 1.4µg Wax gourd
Tryptophan 0.002mg Wax gourd
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.009mg 0.032mg Olive
Methionine 0.003mg 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 0.016g 1.415g Wax gourd
Monounsaturated Fat 0.037g 7.888g Olive
Polyunsaturated fat 0.088g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Olive
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
6%
Olive
Minerals Daily Need Coverage Score
8%
Wax gourd
35%
Olive

Comparison summary

Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 628mg)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 1.399g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 0)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $3.5)
Which food is richer in vitamins?
Wax gourd
Wax gourd is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.18g)
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.