Wax gourd vs. Pumpkin — In-Depth Nutrition Comparison
Compare
What are the differences between Wax gourd and Pumpkin?
- Wax gourd is higher in Vitamin C, yet Pumpkin is higher in Vitamin A RAE, Copper, Potassium, and Vitamin B2.
- Pumpkin's daily need coverage for Vitamin A RAE is 32% more.
- Wax gourd has 107 times more Sodium than Pumpkin. While Wax gourd has 107mg of Sodium, Pumpkin has only 1mg.
We used Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt types in this article.
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.
Contains
more
Calcium
+20%
Contains
more
Magnesium
+11.1%
Contains
more
Zinc
+156.5%
Contains
more
Iron
+50%
Contains
more
Phosphorus
+76.5%
Contains
more
Potassium
+4500%
Contains
less
Sodium
-99.1%
Contains
more
Copper
+313.6%
Contains
more
Manganese
+58.9%
Equal in Magnesium - 9
Equal in Selenium - 0.2
Contains
more
Calcium
+20%
Contains
more
Magnesium
+11.1%
Contains
more
Zinc
+156.5%
Contains
more
Iron
+50%
Contains
more
Phosphorus
+76.5%
Contains
more
Potassium
+4500%
Contains
less
Sodium
-99.1%
Contains
more
Copper
+313.6%
Contains
more
Manganese
+58.9%
Equal in Magnesium - 9
Equal in Selenium - 0.2
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 C
+123.4%
Contains
more
Vitamin K
+250%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+900%
Contains
more
Vitamin B2
+7700%
Contains
more
Vitamin B5
+66.1%
Contains
more
Vitamin B6
+37.5%
Contains
more
Folate
+125%
Equal in Vitamin B1 - 0.031
Equal in Vitamin B3 - 0.413
Contains
more
Vitamin C
+123.4%
Contains
more
Vitamin K
+250%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+900%
Contains
more
Vitamin B2
+7700%
Contains
more
Vitamin B5
+66.1%
Contains
more
Vitamin B6
+37.5%
Contains
more
Folate
+125%
Equal in Vitamin B1 - 0.031
Equal in Vitamin B3 - 0.413
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+185.7%
Contains
more
Protein
+80%
Contains
more
Carbs
+61.2%
Contains
more
Other
+106.7%
Equal in Water - 93.69
Contains
more
Fats
+185.7%
Contains
more
Protein
+80%
Contains
more
Carbs
+61.2%
Contains
more
Other
+106.7%
Equal in Water - 93.69
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-56.8%
Contains
more
Monounsaturated Fat
+311.1%
Contains
more
Polyunsaturated fat
+2100%
Contains
less
Saturated Fat
-56.8%
Contains
more
Monounsaturated Fat
+311.1%
Contains
more
Polyunsaturated 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.04g | 3.8g |
|
| Protein | 0.4g | 0.72g |
|
| Fats | 0.2g | 0.07g |
|
| Carbs | 3.04g | 4.9g |
|
| Calories | 14kcal | 20kcal |
|
| Sugar | 1.18g | 2.08g |
|
| Fiber | 1g | 1.1g |
|
| Calcium | 18mg | 15mg |
|
| Iron | 0.38mg | 0.57mg |
|
| Magnesium | 10mg | 9mg |
|
| Phosphorus | 17mg | 30mg |
|
| Potassium | 5mg | 230mg |
|
| Sodium | 107mg | 1mg |
|
| Zinc | 0.59mg | 0.23mg |
|
| Copper | 0.022mg | 0.091mg |
|
| Manganese | 0.056mg | 0.089mg |
|
| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 0IU | 5755IU |
|
| Vitamin A RAE | 0µg | 288µg |
|
| Vitamin E | 0.08mg | 0.8mg |
|
| Vitamin C | 10.5mg | 4.7mg |
|
| Vitamin B1 | 0.034mg | 0.031mg |
|
| Vitamin B2 | 0.001mg | 0.078mg |
|
| Vitamin B3 | 0.384mg | 0.413mg |
|
| Vitamin B5 | 0.121mg | 0.201mg |
|
| Vitamin B6 | 0.032mg | 0.044mg |
|
| Folate | 4µg | 9µg |
|
| Vitamin K | 2.8µg | 0.8µg |
|
| Tryptophan | 0.002mg | 0.009mg |
|
| Threonine | 0.021mg |
|
|
| Isoleucine | 0.023mg |
|
|
| Leucine | 0.034mg |
|
|
| Lysine | 0.009mg | 0.039mg |
|
| Methionine | 0.003mg | 0.008mg |
|
| Phenylalanine | 0.023mg |
|
|
| Valine | 0.025mg |
|
|
| Histidine | 0.011mg |
|
|
| Saturated Fat | 0.016g | 0.037g |
|
| Monounsaturated Fat | 0.037g | 0.009g |
|
| Polyunsaturated fat | 0.088g | 0.004g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
37%
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?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.