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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 onions?

  • Wax gourd has less vitamin B6 than onions.
  • Wax gourd has 27 times more sodium than onions. Wax gourd has 107mg of sodium, while onions have 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Onion
Onion
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
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 B1Vitamin B1 +35.3%
Contains more Vitamin B2Vitamin B2 +2600%
Contains more Vitamin B6Vitamin B6 +275%
Contains more FolateFolate +375%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.123mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Onion DV% diff.
Vitamin B6 0.032mg 0.12mg 7%
Potassium 5mg 146mg 4%
Zinc 0.59mg 0.17mg 4%
Sodium 107mg 4mg 4%
Folate 4µg 19µg 4%
Vitamin C 10.5mg 7.4mg 3%
Fiber 1g 1.7g 3%
Manganese 0.056mg 0.129mg 3%
Carbs 3.04g 9.34g 2%
Iron 0.38mg 0.21mg 2%
Copper 0.022mg 0.039mg 2%
Phosphorus 17mg 29mg 2%
Vitamin B2 0.001mg 0.027mg 2%
Vitamin B3 0.384mg 0.116mg 2%
Vitamin K 2.8µg 0.4µg 2%
Fructose 1.29g 2%
Calories 14kcal 40kcal 1%
Protein 0.4g 1.1g 1%
Calcium 18mg 23mg 1%
Selenium 0.2µg 0.5µg 1%
Vitamin B1 0.034mg 0.046mg 1%
Protein per 100 calories 2.9g 2.8g N/A
Calories per 10 g protein 350kcal 364kcal N/A
Weight per 100 calories 714g 250g N/A
Fats 0.2g 0.1g 0%
Net carbs 2.04g 7.64g N/A
Magnesium 10mg 10mg 0%
Sugar 1.18g 4.24g N/A
Vitamin E 0.08mg 0.02mg 0%
Vitamin B5 0.121mg 0.123mg 0%
Choline 4.9mg 6.1mg 0%
Saturated fat 0.016g 0.042g 0%
Monounsaturated fat 0.037g 0.013g 0%
Polyunsaturated fat 0.088g 0.017g 0%
Tryptophan 0.002mg 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.009mg 0.039mg 0%
Methionine 0.003mg 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

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
2
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%
~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%

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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.