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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
