Wax gourd vs. Russet potato — In-Depth Nutrition Comparison
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Significant differences between wax gourd and russet potatoes
- The amount of vitamin B6, potassium, copper, iron, phosphorus, manganese, vitamin B3, folate, fiber, and vitamin B5 in russet potatoes is higher than in wax gourd.
- Russet potatoes cover your daily vitamin B6 needs 25% more than wax gourd.
Specific food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Potatoes, Russet, flesh, and skin, baked.
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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 ZincZinc | +68.6% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +10900% |
| Contains more IronIron | +181.6% |
| Contains more CopperCopper | +386.4% |
| Contains more PhosphorusPhosphorus | +317.6% |
| Contains less SodiumSodium | -86.9% |
| Contains more ManganeseManganese | +307.1% |
| Contains more SeleniumSelenium | +150% |
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 | +26.5% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin KVitamin K | +40% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +97.1% |
| Contains more Vitamin B2Vitamin B2 | +4700% |
| Contains more Vitamin B3Vitamin B3 | +251% |
| Contains more Vitamin B5Vitamin B5 | +214% |
| Contains more Vitamin B6Vitamin B6 | +1006.3% |
| Contains more FolateFolate | +550% |
| Contains more CholineCholine | +206.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.032mg | 0.354mg | 25% |
| Potassium | 5mg | 550mg | 16% |
| Iron | 0.38mg | 1.07mg | 9% |
| Copper | 0.022mg | 0.107mg | 9% |
| Phosphorus | 17mg | 71mg | 8% |
| Starch | 17.45g | 7% | |
| Manganese | 0.056mg | 0.228mg | 7% |
| Folate | 4µg | 26µg | 6% |
| Carbs | 3.04g | 21.44g | 6% |
| Vitamin B3 | 0.384mg | 1.348mg | 6% |
| Vitamin B5 | 0.121mg | 0.38mg | 5% |
| Magnesium | 10mg | 30mg | 5% |
| Fiber | 1g | 2.3g | 5% |
| Calories | 14kcal | 97kcal | 4% |
| Protein | 0.4g | 2.63g | 4% |
| Vitamin B2 | 0.001mg | 0.048mg | 4% |
| Sodium | 107mg | 14mg | 4% |
| Vitamin B1 | 0.034mg | 0.067mg | 3% |
| Zinc | 0.59mg | 0.35mg | 2% |
| Vitamin C | 10.5mg | 8.3mg | 2% |
| Choline | 4.9mg | 15mg | 2% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Vitamin K | 2.8µg | 2µg | 1% |
| Fats | 0.2g | 0.13g | 0% |
| Net carbs | 2.04g | 19.14g | N/A |
| Calcium | 18mg | 18mg | 0% |
| Sugar | 1.18g | 1.08g | N/A |
| Vitamin E | 0.08mg | 0.07mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.016g | 0.032g | 0% |
| Monounsaturated fat | 0.037g | 0.003g | 0% |
| Polyunsaturated fat | 0.088g | 0.054g | 0% |
| Tryptophan | 0.002mg | 0.027mg | 0% |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.125mg | 0% | |
| Lysine | 0.009mg | 0.137mg | 0% |
| Methionine | 0.003mg | 0.041mg | 0% |
| Phenylalanine | 0.104mg | 0% | |
| Valine | 0.131mg | 0% | |
| Histidine | 0.044mg | 0% | |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3.04 g
Water:
96.06 g
Other:
0.3 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +53.8% |
| Contains more WaterWater | +29% |
| Contains more ProteinProtein | +557.5% |
| Contains more CarbsCarbs | +605.3% |
| Contains more OtherOther | +350% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.088 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +1133.3% |
| Contains more Poly. FatPolyunsaturated fat | +63% |
