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  6. Wax gourd vs. Potato

Wax gourd vs. Potato — In-Depth Nutrition Comparison

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How are wax gourd and potatoes different?

  • Potatoes are higher than wax gourd in vitamin B6, potassium, copper, iron, phosphorus, manganese, vitamin B3, folate, and vitamin B5.
  • Potatoes cover your daily need for vitamin B6, 21% more than wax gourd.

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Potatoes, baked, flesh, and skin, without salt types were used in this article.

Infographic

Wax gourd vs Potato infographic
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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%
Potato
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +20%
Contains more ZincZinc +63.9%
Contains more MagnesiumMagnesium +180%
Contains more PotassiumPotassium +10600%
Contains more IronIron +184.2%
Contains more CopperCopper +436.4%
Contains more PhosphorusPhosphorus +311.8%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +291.1%
Contains more SeleniumSelenium +100%

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%
Potato
Potato
7
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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +40%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B2Vitamin B2 +4700%
Contains more Vitamin B3Vitamin B3 +267.2%
Contains more Vitamin B5Vitamin B5 +210.7%
Contains more Vitamin B6Vitamin B6 +871.9%
Contains more FolateFolate +600%
~equal in Vitamin C ~9.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Potato DV% diff.
Vitamin B6 0.032mg 0.311mg 21%
Potassium 5mg 535mg 16%
Copper 0.022mg 0.118mg 11%
Iron 0.38mg 1.08mg 9%
Phosphorus 17mg 70mg 8%
Starch 17.27g 7%
Manganese 0.056mg 0.219mg 7%
Carbs 3.04g 21.15g 6%
Vitamin B3 0.384mg 1.41mg 6%
Folate 4µg 28µg 6%
Fiber 1g 2.2g 5%
Vitamin B5 0.121mg 0.376mg 5%
Calories 14kcal 93kcal 4%
Protein 0.4g 2.5g 4%
Magnesium 10mg 28mg 4%
Sodium 107mg 10mg 4%
Vitamin B2 0.001mg 0.048mg 4%
Vitamin B1 0.034mg 0.064mg 3%
Zinc 0.59mg 0.36mg 2%
Choline 4.9mg 14.8mg 2%
Vitamin C 10.5mg 9.6mg 1%
Vitamin K 2.8µg 2µg 1%
Protein per 100 calories 2.9g 2.7g N/A
Calories per 10 g protein 350kcal 372kcal N/A
Weight per 100 calories 714g 108g N/A
Fats 0.2g 0.13g 0%
Net carbs 2.04g 18.95g N/A
Calcium 18mg 15mg 0%
Sugar 1.18g 1.18g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.08mg 0.04mg 0%
Selenium 0.2µg 0.4µg 0%
Saturated fat 0.016g 0.034g 0%
Monounsaturated fat 0.037g 0.003g 0%
Polyunsaturated fat 0.088g 0.057g 0%
Tryptophan 0.002mg 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.009mg 0.13mg 0%
Methionine 0.003mg 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Fructose 0.34g 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
Potato
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +53.8%
Contains more WaterWater +28.3%
Contains more ProteinProtein +525%
Contains more CarbsCarbs +595.7%
Contains more OtherOther +343.3%

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
Potato
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +1133.3%
Contains more Poly. FatPolyunsaturated fat +54.4%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.