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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 A, vitamin K, iron, folate, manganese, vitamin B2, potassium, and vitamin B6.
  • Red leaf lettuce's daily need coverage for vitamin A is 150% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more ZincZinc +195%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +3640%
Contains more IronIron +215.8%
Contains more CopperCopper +27.3%
Contains more PhosphorusPhosphorus +64.7%
Contains less SodiumSodium -76.6%
Contains more ManganeseManganese +262.5%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +183.8%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B2Vitamin B2 +7600%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin KVitamin K +4910.7%
Contains more FolateFolate +800%
Contains more CholineCholine +140.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Red leaf lettuce DV% diff.
Vitamin K 2.8µg 140.3µg 115%
Vitamin A 0µg 375µg 42%
Iron 0.38mg 1.2mg 10%
Vitamin C 10.5mg 3.7mg 8%
Folate 4µg 36µg 8%
Manganese 0.056mg 0.203mg 6%
Vitamin B2 0.001mg 0.077mg 6%
Vitamin B6 0.032mg 0.1mg 5%
Potassium 5mg 187mg 5%
Zinc 0.59mg 0.2mg 4%
Sodium 107mg 25mg 4%
Vitamin B1 0.034mg 0.064mg 3%
Protein 0.4g 1.33g 2%
Phosphorus 17mg 28mg 2%
Calcium 18mg 33mg 2%
Selenium 0.2µg 1.5µg 2%
Copper 0.022mg 0.028mg 1%
Choline 4.9mg 11.8mg 1%
Calories 14kcal 16kcal 0%
Fats 0.2g 0.22g 0%
Carbs 3.04g 2.26g 0%
Net carbs 2.04g 1.36g N/A
Magnesium 10mg 12mg 0%
Sugar 1.18g 0.48g N/A
Fiber 1g 0.9g 0%
Vitamin E 0.08mg 0.15mg 0%
Vitamin B3 0.384mg 0.321mg 0%
Vitamin B5 0.121mg 0.144mg 0%
Saturated fat 0.016g 0.017g 0%
Monounsaturated fat 0.037g 0.005g 0%
Polyunsaturated fat 0.088g 0.072g 0%
Tryptophan 0.002mg 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.009mg 0.045mg 0%
Methionine 0.003mg 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +34.5%
Contains more ProteinProtein +232.5%
Contains more OtherOther +83.3%
~equal in Fats ~0.22g
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +640%
Contains more Poly. FatPolyunsaturated fat +22.2%
~equal in Saturated fat ~0.017g

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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.