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  6. Wax gourd vs. Red potato

Wax gourd vs. Red potato — In-Depth Nutrition Comparison

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Important differences between Wax gourd and Red potato

  • Wax gourd has less Copper, Potassium, Vitamin B6, Phosphorus, Vitamin B3, Folate, and Manganese.
  • Red potato's daily need coverage for Copper is 17% more.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Potatoes, red, flesh and skin, baked.

Infographic

Wax gourd vs Red potato 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
3
:
7
Red potato
Red potato
Contains more Calcium +100%
Contains more Zinc +47.5%
Contains more Iron +84.2%
Contains more Magnesium +180%
Contains more Phosphorus +323.5%
Contains more Potassium +10800%
Contains less Sodium -88.8%
Contains more Copper +690.9%
Contains more Manganese +208.9%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +100%
Contains more Zinc +47.5%
Contains more Iron +84.2%
Contains more Magnesium +180%
Contains more Phosphorus +323.5%
Contains more Potassium +10800%
Contains less Sodium -88.8%
Contains more Copper +690.9%
Contains more Manganese +208.9%

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.
Wax gourd
Wax gourd
0
:
8
Red potato
Red potato
Contains more Vitamin A +∞%
Contains more Vitamin C +20%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +4900%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B5 +181.8%
Contains more Vitamin B6 +562.5%
Contains more Folate +575%
Equal in Vitamin E - 0.08
Equal in Vitamin K - 2.8
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 potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin C +20%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +4900%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B5 +181.8%
Contains more Vitamin B6 +562.5%
Contains more Folate +575%
Equal in Vitamin E - 0.08
Equal in Vitamin K - 2.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Red potato
Red potato
Contains more Fats +33.3%
Contains more Water +25.3%
Contains more Protein +475%
Contains more Carbs +544.4%
Contains more Other +330%
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 potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +33.3%
Contains more Water +25.3%
Contains more Protein +475%
Contains more Carbs +544.4%
Contains more Other +330%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Red potato
Red potato
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +104.7%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +104.7%

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 potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Red potato Opinion
Net carbs 2.04g 17.79g Red potato
Protein 0.4g 2.3g Red potato
Fats 0.2g 0.15g Wax gourd
Carbs 3.04g 19.59g Red potato
Calories 14kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.18g 1.43g Wax gourd
Fiber 1g 1.8g Red potato
Calcium 18mg 9mg Wax gourd
Iron 0.38mg 0.7mg Red potato
Magnesium 10mg 28mg Red potato
Phosphorus 17mg 72mg Red potato
Potassium 5mg 545mg Red potato
Sodium 107mg 12mg Red potato
Zinc 0.59mg 0.4mg Wax gourd
Copper 0.022mg 0.174mg Red potato
Manganese 0.056mg 0.173mg Red potato
Selenium 0.2µg Wax gourd
Vitamin A 0IU 10IU Red potato
Vitamin A RAE 0µg 1µg Red potato
Vitamin E 0.08mg 0.08mg
Vitamin C 10.5mg 12.6mg Red potato
Vitamin B1 0.034mg 0.072mg Red potato
Vitamin B2 0.001mg 0.05mg Red potato
Vitamin B3 0.384mg 1.595mg Red potato
Vitamin B5 0.121mg 0.341mg Red potato
Vitamin B6 0.032mg 0.212mg Red potato
Folate 4µg 27µg Red potato
Vitamin K 2.8µg 2.8µg
Tryptophan 0.002mg 0.023mg Red potato
Threonine 0.075mg Red potato
Isoleucine 0.074mg Red potato
Leucine 0.109mg Red potato
Lysine 0.009mg 0.12mg Red potato
Methionine 0.003mg 0.035mg Red potato
Phenylalanine 0.091mg Red potato
Valine 0.115mg Red potato
Histidine 0.039mg Red potato
Saturated Fat 0.016g 0.026g Wax gourd
Monounsaturated Fat 0.037g 0.002g Wax gourd
Polyunsaturated fat 0.088g 0.043g Wax gourd

Which food is preferable for your diet?

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

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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
17%
Red potato
Minerals Daily Need Coverage Score
8%
Wax gourd
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 89)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 95mg)
Which food is richer in vitamins?
Red potato
Red potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.