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  6. Wax gourd vs. Onion

Wax gourd vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between Wax gourd and Onion?

  • Wax gourd has less Vitamin B6 than Onion.
  • Wax gourd has 27 times more Sodium than Onion. Wax gourd has 107mg of Sodium, while Onion has 4mg.

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

Infographic

Wax gourd vs Onion 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.
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%
Onion
Onion
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more IronIron +81%
Contains more ZincZinc +247.1%
Contains more CalciumCalcium +27.8%
Contains more PotassiumPotassium +2820%
Contains more CopperCopper +77.3%
Contains more PhosphorusPhosphorus +70.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +130.4%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~10mg

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%
Onion
Onion
6
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +41.9%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +231%
Contains more Vitamin KVitamin K +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B2Vitamin B2 +2600%
Contains more Vitamin B6Vitamin B6 +275%
Contains more FolateFolate +375%
Contains more CholineCholine +24.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.123mg
~equal in Vitamin B12 ~0µg

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
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +100%
Contains more ProteinProtein +175%
Contains more CarbsCarbs +207.2%
Contains more OtherOther +16.7%
~equal in Water ~89.11g

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
Onion
Onion
0
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated Fat -61.9%
Contains more Mono. FatMonounsaturated Fat +184.6%
Contains more Poly. FatPolyunsaturated fat +417.6%

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 Onion
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Onion Opinion
Calories 14kcal 40kcal Onion
Protein 0.4g 1.1g Onion
Fats 0.2g 0.1g Wax gourd
Vitamin C 10.5mg 7.4mg Wax gourd
Net carbs 2.04g 7.64g Onion
Carbs 3.04g 9.34g Onion
Magnesium 10mg 10mg
Calcium 18mg 23mg Onion
Potassium 5mg 146mg Onion
Iron 0.38mg 0.21mg Wax gourd
Sugar 1.18g 4.24g Wax gourd
Fiber 1g 1.7g Onion
Copper 0.022mg 0.039mg Onion
Zinc 0.59mg 0.17mg Wax gourd
Phosphorus 17mg 29mg Onion
Sodium 107mg 4mg Onion
Vitamin A 0IU 2IU Onion
Vitamin E 0.08mg 0.02mg Wax gourd
Manganese 0.056mg 0.129mg Onion
Selenium 0.2µg 0.5µg Onion
Vitamin B1 0.034mg 0.046mg Onion
Vitamin B2 0.001mg 0.027mg Onion
Vitamin B3 0.384mg 0.116mg Wax gourd
Vitamin B5 0.121mg 0.123mg Onion
Vitamin B6 0.032mg 0.12mg Onion
Vitamin K 2.8µg 0.4µg Wax gourd
Folate 4µg 19µg Onion
Choline 4.9mg 6.1mg Onion
Saturated Fat 0.016g 0.042g Wax gourd
Monounsaturated Fat 0.037g 0.013g Wax gourd
Polyunsaturated fat 0.088g 0.017g Wax gourd
Tryptophan 0.002mg 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.009mg 0.039mg Onion
Methionine 0.003mg 0.002mg Wax gourd
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Onion
Minerals Daily Need Coverage Score
8%
Wax gourd
8%
Onion

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.06g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 15)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 103mg)
Which food is richer in minerals?
Onion
Onion is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.