Wax gourd vs. Pumpkin — In-Depth Nutrition Comparison
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What are the differences between wax gourd and pumpkins?
- Wax gourd is higher in vitamin C, yet pumpkins are higher in vitamin A, copper, potassium, and vitamin B2.
- Pumpkins' daily need coverage for vitamin A is 115% more.
- Wax gourd has 107 times more sodium than pumpkins. While wax gourd has 107mg of sodium, pumpkins have only 1mg.
We used Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt types in this article.
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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.
| Contains more CalciumCalcium | +20% |
| Contains more ZincZinc | +156.5% |
| Contains more PotassiumPotassium | +4500% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +313.6% |
| Contains more PhosphorusPhosphorus | +76.5% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +58.9% |
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.
| Contains more Vitamin CVitamin C | +123.4% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin B2Vitamin B2 | +7700% |
| Contains more Vitamin B5Vitamin B5 | +66.1% |
| Contains more Vitamin B6Vitamin B6 | +37.5% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +26.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +185.7% |
| Contains more ProteinProtein | +80% |
| Contains more CarbsCarbs | +61.2% |
| Contains more OtherOther | +106.7% |
~equal in
Water
~93.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.8% |
| Contains more Mono. FatMonounsaturated fat | +311.1% |
| Contains more Poly. FatPolyunsaturated fat | +2100% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 0µg | 288µg | 32% |
| Copper | 0.022mg | 0.091mg | 8% |
| Potassium | 5mg | 230mg | 7% |
| Vitamin C | 10.5mg | 4.7mg | 6% |
| Vitamin B2 | 0.001mg | 0.078mg | 6% |
| Vitamin E | 0.08mg | 0.8mg | 5% |
| Sodium | 107mg | 1mg | 5% |
| Zinc | 0.59mg | 0.23mg | 3% |
| Vitamin B5 | 0.121mg | 0.201mg | 2% |
| Phosphorus | 17mg | 30mg | 2% |
| Vitamin K | 2.8µg | 0.8µg | 2% |
| Iron | 0.38mg | 0.57mg | 2% |
| Folate | 4µg | 9µg | 1% |
| Carbs | 3.04g | 4.9g | 1% |
| Manganese | 0.056mg | 0.089mg | 1% |
| Protein | 0.4g | 0.72g | 1% |
| Polyunsaturated fat | 0.088g | 0.004g | 1% |
| Vitamin B6 | 0.032mg | 0.044mg | 1% |
| Calories | 14kcal | 20kcal | 0% |
| Fats | 0.2g | 0.07g | 0% |
| Net carbs | 2.04g | 3.8g | N/A |
| Magnesium | 10mg | 9mg | 0% |
| Calcium | 18mg | 15mg | 0% |
| Sugar | 1.18g | 2.08g | N/A |
| Fiber | 1g | 1.1g | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Vitamin B1 | 0.034mg | 0.031mg | 0% |
| Vitamin B3 | 0.384mg | 0.413mg | 0% |
| Choline | 4.9mg | 6.2mg | 0% |
| Saturated fat | 0.016g | 0.037g | 0% |
| Monounsaturated fat | 0.037g | 0.009g | 0% |
| Tryptophan | 0.002mg | 0.009mg | 0% |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.009mg | 0.039mg | 0% |
| Methionine | 0.003mg | 0.008mg | 0% |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.011mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
8%
11%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Wax gourd is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 52)
Which food is cheaper?
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 106mg)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.