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  6. Wax gourd vs. Poblano

Wax gourd vs. Poblano — In-Depth Nutrition Comparison

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Important differences between wax gourd and poblano

  • Wax gourd has less vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, manganese, vitamin B3, and vitamin B5.
  • Poblano's daily need coverage for vitamin A is 409% more.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Peppers, ancho, dried.

Infographic

Wax gourd vs Poblano 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%
Poblano
Poblano
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more MagnesiumMagnesium +1030%
Contains more CalciumCalcium +238.9%
Contains more PotassiumPotassium +48120%
Contains more IronIron +2776.3%
Contains more CopperCopper +2209.1%
Contains more ZincZinc +140.7%
Contains more PhosphorusPhosphorus +1082.4%
Contains less SodiumSodium -59.8%
Contains more ManganeseManganese +2183.9%
Contains more SeleniumSelenium +1350%

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 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%
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 6.7% 0% 341% 0% 45% 520% 120% 120% 816% 0% 0% 52%
Contains more Vitamin CVitamin C +425%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +426.5%
Contains more Vitamin B2Vitamin B2 +225400%
Contains more Vitamin B3Vitamin B3 +1567.4%
Contains more Vitamin B5Vitamin B5 +1547.1%
Contains more Vitamin B6Vitamin B6 +10946.9%
Contains more FolateFolate +1625%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Poblano DV% diff.
Vitamin B6 0.032mg 3.535mg 269%
Vitamin B2 0.001mg 2.255mg 173%
Iron 0.38mg 10.93mg 132%
Vitamin A 0µg 1022µg 114%
Fiber 1g 21.6g 82%
Potassium 5mg 2411mg 71%
Copper 0.022mg 0.508mg 54%
Manganese 0.056mg 1.279mg 53%
Vitamin B3 0.384mg 6.403mg 38%
Vitamin B5 0.121mg 1.993mg 37%
Polyunsaturated fat 0.088g 4.511g 29%
Phosphorus 17mg 201mg 26%
Magnesium 10mg 113mg 25%
Protein 0.4g 11.86g 23%
Carbs 3.04g 51.42g 16%
Folate 4µg 69µg 16%
Calories 14kcal 281kcal 13%
Fats 0.2g 8.2g 12%
Vitamin B1 0.034mg 0.179mg 12%
Vitamin C 10.5mg 2mg 9%
Zinc 0.59mg 1.42mg 8%
Selenium 0.2µg 2.9µg 5%
Calcium 18mg 61mg 4%
Saturated fat 0.016g 0.82g 4%
Sodium 107mg 43mg 3%
Vitamin K 2.8µg 2%
Vitamin E 0.08mg 1%
Choline 4.9mg 1%
Monounsaturated fat 0.037g 0.492g 1%
Protein per 100 calories 2.9g 4.2g N/A
Calories per 10 g protein 350kcal 237kcal N/A
Weight per 100 calories 714g 36g N/A
Unsaturated / Saturated Fat ratio 7.8 6.1 N/A
Net carbs 2.04g 29.82g N/A
Sugar 1.18g N/A
Tryptophan 0.002mg 0.155mg 0%
Threonine 0.425mg 0%
Isoleucine 0.373mg 0%
Leucine 0.605mg 0%
Lysine 0.009mg 0.515mg 0%
Methionine 0.003mg 0.142mg 0%
Phenylalanine 0.361mg 0%
Valine 0.489mg 0%
Histidine 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +324.5%
Contains more ProteinProtein +2865%
Contains more FatsFats +4000%
Contains more CarbsCarbs +1591.4%
Contains more OtherOther +1863.3%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +1229.7%
Contains more Poly. FatPolyunsaturated fat +5026.1%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.