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  6. Wax gourd vs. Red leaf lettuce

Wax gourd vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Differences between Wax gourd and Red leaf lettuce

  • Wax gourd has more Vitamin C, while Red leaf lettuce has more Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Vitamin B2, Potassium, and Vitamin B6.
  • Red leaf lettuce's daily need coverage for Vitamin K is 115% higher.
  • Red leaf lettuce contains 3 times less Zinc than Wax gourd. Wax gourd contains 0.59mg of Zinc, while Red leaf lettuce contains 0.2mg.

The food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Lettuce, red leaf, raw.

Infographic

Wax gourd vs Red leaf lettuce 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
1
:
9
Red leaf lettuce
Red leaf lettuce
Contains more Zinc +195%
Contains more Calcium +83.3%
Contains more Iron +215.8%
Contains more Magnesium +20%
Contains more Phosphorus +64.7%
Contains more Potassium +3640%
Contains less Sodium -76.6%
Contains more Copper +27.3%
Contains more Manganese +262.5%
Contains more Selenium +650%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Zinc +195%
Contains more Calcium +83.3%
Contains more Iron +215.8%
Contains more Magnesium +20%
Contains more Phosphorus +64.7%
Contains more Potassium +3640%
Contains less Sodium -76.6%
Contains more Copper +27.3%
Contains more Manganese +262.5%
Contains more Selenium +650%

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
2
:
8
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +183.8%
Contains more Vitamin B3 +19.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +7600%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +212.5%
Contains more Folate +800%
Contains more Vitamin K +4910.7%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +183.8%
Contains more Vitamin B3 +19.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +7600%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +212.5%
Contains more Folate +800%
Contains more Vitamin K +4910.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +34.5%
Contains more Protein +232.5%
Contains more Other +83.3%
Equal in Fats - 0.22
Equal in Water - 95.64
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +34.5%
Contains more Protein +232.5%
Contains more Other +83.3%
Equal in Fats - 0.22
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +22.2%
Equal in Saturated Fat - 0.017
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +22.2%
Equal in Saturated Fat - 0.017

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 Red leaf lettuce
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Red leaf lettuce Opinion
Net carbs 2.04g 1.36g Wax gourd
Protein 0.4g 1.33g Red leaf lettuce
Fats 0.2g 0.22g Red leaf lettuce
Carbs 3.04g 2.26g Wax gourd
Calories 14kcal 16kcal Red leaf lettuce
Fructose 0.28g Red leaf lettuce
Sugar 1.18g 0.48g Red leaf lettuce
Fiber 1g 0.9g Wax gourd
Calcium 18mg 33mg Red leaf lettuce
Iron 0.38mg 1.2mg Red leaf lettuce
Magnesium 10mg 12mg Red leaf lettuce
Phosphorus 17mg 28mg Red leaf lettuce
Potassium 5mg 187mg Red leaf lettuce
Sodium 107mg 25mg Red leaf lettuce
Zinc 0.59mg 0.2mg Wax gourd
Copper 0.022mg 0.028mg Red leaf lettuce
Manganese 0.056mg 0.203mg Red leaf lettuce
Selenium 0.2µg 1.5µg Red leaf lettuce
Vitamin A 0IU 7492IU Red leaf lettuce
Vitamin A RAE 0µg 375µg Red leaf lettuce
Vitamin E 0.08mg 0.15mg Red leaf lettuce
Vitamin C 10.5mg 3.7mg Wax gourd
Vitamin B1 0.034mg 0.064mg Red leaf lettuce
Vitamin B2 0.001mg 0.077mg Red leaf lettuce
Vitamin B3 0.384mg 0.321mg Wax gourd
Vitamin B5 0.121mg 0.144mg Red leaf lettuce
Vitamin B6 0.032mg 0.1mg Red leaf lettuce
Folate 4µg 36µg Red leaf lettuce
Vitamin K 2.8µg 140.3µg Red leaf lettuce
Tryptophan 0.002mg 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.009mg 0.045mg Red leaf lettuce
Methionine 0.003mg 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.016g 0.017g Wax gourd
Monounsaturated Fat 0.037g 0.005g Wax gourd
Polyunsaturated fat 0.088g 0.072g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
8%
Wax gourd
14%
Red leaf lettuce

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.001g)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 82mg)
Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.