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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.
Wax gourd
Wax gourd
2
:
7
Onion
Onion
Contains more Iron +81%
Contains more Zinc +247.1%
Contains more Calcium +27.8%
Contains more Phosphorus +70.6%
Contains more Potassium +2820%
Contains less Sodium -96.3%
Contains more Copper +77.3%
Contains more Manganese +130.4%
Contains more Selenium +150%
Equal in Magnesium - 10
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +81%
Contains more Zinc +247.1%
Contains more Calcium +27.8%
Contains more Phosphorus +70.6%
Contains more Potassium +2820%
Contains less Sodium -96.3%
Contains more Copper +77.3%
Contains more Manganese +130.4%
Contains more Selenium +150%
Equal in Magnesium - 10

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
4
:
6
Onion
Onion
Contains more Vitamin E +300%
Contains more Vitamin C +41.9%
Contains more Vitamin B3 +231%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +2600%
Contains more Vitamin B6 +275%
Contains more Folate +375%
Equal in Vitamin B5 - 0.123
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin E +300%
Contains more Vitamin C +41.9%
Contains more Vitamin B3 +231%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +2600%
Contains more Vitamin B6 +275%
Contains more Folate +375%
Equal in Vitamin B5 - 0.123

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Onion
Onion
Contains more Fats +100%
Contains more Protein +175%
Contains more Carbs +207.2%
Contains more Other +16.7%
Equal in Water - 89.11
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Fats +100%
Contains more Protein +175%
Contains more Carbs +207.2%
Contains more Other +16.7%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Onion
Onion
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +417.6%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated 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
Net carbs 2.04g 7.64g Onion
Protein 0.4g 1.1g Onion
Fats 0.2g 0.1g Wax gourd
Carbs 3.04g 9.34g Onion
Calories 14kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 1.18g 4.24g Wax gourd
Fiber 1g 1.7g Onion
Calcium 18mg 23mg Onion
Iron 0.38mg 0.21mg Wax gourd
Magnesium 10mg 10mg
Phosphorus 17mg 29mg Onion
Potassium 5mg 146mg Onion
Sodium 107mg 4mg Onion
Zinc 0.59mg 0.17mg Wax gourd
Copper 0.022mg 0.039mg Onion
Manganese 0.056mg 0.129mg Onion
Selenium 0.2µg 0.5µg Onion
Vitamin A 0IU 2IU Onion
Vitamin E 0.08mg 0.02mg Wax gourd
Vitamin C 10.5mg 7.4mg Wax gourd
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
Folate 4µg 19µg Onion
Vitamin K 2.8µg 0.4µg 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
Saturated Fat 0.016g 0.042g Wax gourd
Monounsaturated Fat 0.037g 0.013g Wax gourd
Polyunsaturated fat 0.088g 0.017g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Onion
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
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.