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  6. Wax gourd vs. Peppers

Wax gourd vs. Peppers — In-Depth Nutrition Comparison

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The main differences between Wax gourd and Peppers

  • Wax gourd contains less Vitamin C, Vitamin B6, Copper, Iron, Potassium, Vitamin K, Manganese, Vitamin B2, and Vitamin A RAE than Peppers.
  • Daily need coverage for Vitamin C from Peppers is 258% higher.

Food types used in this article are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Peppers, hot chili, green, raw.

Infographic

Wax gourd vs Peppers 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
1
:
8
Peppers
Peppers
Contains more Zinc +96.7%
Contains more Iron +215.8%
Contains more Magnesium +150%
Contains more Phosphorus +170.6%
Contains more Potassium +6700%
Contains less Sodium -93.5%
Contains more Copper +690.9%
Contains more Manganese +323.2%
Contains more Selenium +150%
Equal in Calcium - 18
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Zinc +96.7%
Contains more Iron +215.8%
Contains more Magnesium +150%
Contains more Phosphorus +170.6%
Contains more Potassium +6700%
Contains less Sodium -93.5%
Contains more Copper +690.9%
Contains more Manganese +323.2%
Contains more Selenium +150%
Equal in Calcium - 18

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
1
:
9
Peppers
Peppers
Contains more Vitamin B5 +98.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +762.5%
Contains more Vitamin C +2209.5%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +8900%
Contains more Vitamin B3 +147.4%
Contains more Vitamin B6 +768.8%
Contains more Folate +475%
Contains more Vitamin K +410.7%
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%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B5 +98.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +762.5%
Contains more Vitamin C +2209.5%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +8900%
Contains more Vitamin B3 +147.4%
Contains more Vitamin B6 +768.8%
Contains more Folate +475%
Contains more Vitamin K +410.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
3
Peppers
Peppers
Contains more Protein +400%
Contains more Carbs +211.2%
Contains more Other +100%
Equal in Fats - 0.2
Equal in Water - 87.74
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Protein +400%
Contains more Carbs +211.2%
Contains more Other +100%
Equal in Fats - 0.2
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Peppers
Peppers
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +23.9%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +23.9%

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 Peppers
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Peppers Opinion
Net carbs 2.04g 7.96g Peppers
Protein 0.4g 2g Peppers
Fats 0.2g 0.2g
Carbs 3.04g 9.46g Peppers
Calories 14kcal 40kcal Peppers
Sugar 1.18g 5.1g Wax gourd
Fiber 1g 1.5g Peppers
Calcium 18mg 18mg
Iron 0.38mg 1.2mg Peppers
Magnesium 10mg 25mg Peppers
Phosphorus 17mg 46mg Peppers
Potassium 5mg 340mg Peppers
Sodium 107mg 7mg Peppers
Zinc 0.59mg 0.3mg Wax gourd
Copper 0.022mg 0.174mg Peppers
Manganese 0.056mg 0.237mg Peppers
Selenium 0.2µg 0.5µg Peppers
Vitamin A 0IU 1179IU Peppers
Vitamin A RAE 0µg 59µg Peppers
Vitamin E 0.08mg 0.69mg Peppers
Vitamin C 10.5mg 242.5mg Peppers
Vitamin B1 0.034mg 0.09mg Peppers
Vitamin B2 0.001mg 0.09mg Peppers
Vitamin B3 0.384mg 0.95mg Peppers
Vitamin B5 0.121mg 0.061mg Wax gourd
Vitamin B6 0.032mg 0.278mg Peppers
Folate 4µg 23µg Peppers
Vitamin K 2.8µg 14.3µg Peppers
Tryptophan 0.002mg 0.026mg Peppers
Threonine 0.074mg Peppers
Isoleucine 0.065mg Peppers
Leucine 0.105mg Peppers
Lysine 0.009mg 0.089mg Peppers
Methionine 0.003mg 0.024mg Peppers
Phenylalanine 0.062mg Peppers
Valine 0.084mg Peppers
Histidine 0.041mg Peppers
Saturated Fat 0.016g 0.021g Wax gourd
Monounsaturated Fat 0.037g 0.011g Wax gourd
Polyunsaturated fat 0.088g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Peppers
Low Fats diet Equal
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
90%
Peppers
Minerals Daily Need Coverage Score
8%
Wax gourd
22%
Peppers

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.92g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 10)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $1)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 100mg)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.