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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 Potato different?

  • Potato is higher than Wax gourd in Vitamin B6, Potassium, Copper, Iron, Phosphorus, Manganese, Vitamin B3, Folate, and Vitamin B5.
  • Potato covers your daily need of 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
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
:
8
Potato
Potato
Contains more Calcium +20%
Contains more Zinc +63.9%
Contains more Iron +184.2%
Contains more Magnesium +180%
Contains more Phosphorus +311.8%
Contains more Potassium +10600%
Contains less Sodium -90.7%
Contains more Copper +436.4%
Contains more Manganese +291.1%
Contains more Selenium +100%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +20%
Contains more Zinc +63.9%
Contains more Iron +184.2%
Contains more Magnesium +180%
Contains more Phosphorus +311.8%
Contains more Potassium +10600%
Contains less Sodium -90.7%
Contains more Copper +436.4%
Contains more Manganese +291.1%
Contains more Selenium +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.
Wax gourd
Wax gourd
3
:
7
Potato
Potato
Contains more Vitamin E +100%
Contains more Vitamin K +40%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +4700%
Contains more Vitamin B3 +267.2%
Contains more Vitamin B5 +210.7%
Contains more Vitamin B6 +871.9%
Contains more Folate +600%
Equal in Vitamin C - 9.6
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%
Potato
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% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin E +100%
Contains more Vitamin K +40%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +4700%
Contains more Vitamin B3 +267.2%
Contains more Vitamin B5 +210.7%
Contains more Vitamin B6 +871.9%
Contains more Folate +600%
Equal in Vitamin C - 9.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Potato
Potato
Contains more Fats +53.8%
Contains more Water +28.3%
Contains more Protein +525%
Contains more Carbs +595.7%
Contains more Other +343.3%
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Potato
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 Fats +53.8%
Contains more Water +28.3%
Contains more Protein +525%
Contains more Carbs +595.7%
Contains more Other +343.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Potato
Potato
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +54.4%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +54.4%

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 Potato
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Potato Opinion
Net carbs 2.04g 18.95g Potato
Protein 0.4g 2.5g Potato
Fats 0.2g 0.13g Wax gourd
Carbs 3.04g 21.15g Potato
Calories 14kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 1.18g
Fiber 1g 2.2g Potato
Calcium 18mg 15mg Wax gourd
Iron 0.38mg 1.08mg Potato
Magnesium 10mg 28mg Potato
Phosphorus 17mg 70mg Potato
Potassium 5mg 535mg Potato
Sodium 107mg 10mg Potato
Zinc 0.59mg 0.36mg Wax gourd
Copper 0.022mg 0.118mg Potato
Manganese 0.056mg 0.219mg Potato
Selenium 0.2µg 0.4µg Potato
Vitamin A 0IU 10IU Potato
Vitamin A RAE 0µg 1µg Potato
Vitamin E 0.08mg 0.04mg Wax gourd
Vitamin C 10.5mg 9.6mg Wax gourd
Vitamin B1 0.034mg 0.064mg Potato
Vitamin B2 0.001mg 0.048mg Potato
Vitamin B3 0.384mg 1.41mg Potato
Vitamin B5 0.121mg 0.376mg Potato
Vitamin B6 0.032mg 0.311mg Potato
Folate 4µg 28µg Potato
Vitamin K 2.8µg 2µg Wax gourd
Tryptophan 0.002mg 0.025mg Potato
Threonine 0.081mg Potato
Isoleucine 0.08mg Potato
Leucine 0.119mg Potato
Lysine 0.009mg 0.13mg Potato
Methionine 0.003mg 0.038mg Potato
Phenylalanine 0.099mg Potato
Valine 0.125mg Potato
Histidine 0.042mg Potato
Saturated Fat 0.016g 0.034g Wax gourd
Monounsaturated Fat 0.037g 0.003g Wax gourd
Polyunsaturated fat 0.088g 0.057g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Potato
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
17%
Potato
Minerals Daily Need Coverage Score
8%
Wax gourd
22%
Potato

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 86)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 97mg)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (1.18 g)
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. 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.