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  6. Wax gourd vs. Sauerkraut

Wax gourd vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Wax gourd and Sauerkraut

  • Wax gourd has less Iron, Vitamin K, Copper, Fiber, and Vitamin B6 than Sauerkraut.
  • Sauerkraut covers your daily need of Sodium 24% more than Wax gourd.
  • Wax gourd has 3 times more Zinc than Sauerkraut. While Wax gourd has 0.59mg of Zinc, Sauerkraut has only 0.19mg.
  • Wax gourd has less Sodium.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids.

Infographic

Wax gourd vs Sauerkraut 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
2
:
8
Sauerkraut
Sauerkraut
Contains less Sodium -83.8%
Contains more Zinc +210.5%
Contains more Calcium +66.7%
Contains more Iron +286.8%
Contains more Magnesium +30%
Contains more Phosphorus +17.6%
Contains more Potassium +3300%
Contains more Copper +336.4%
Contains more Manganese +169.6%
Contains more Selenium +200%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains less Sodium -83.8%
Contains more Zinc +210.5%
Contains more Calcium +66.7%
Contains more Iron +286.8%
Contains more Magnesium +30%
Contains more Phosphorus +17.6%
Contains more Potassium +3300%
Contains more Copper +336.4%
Contains more Manganese +169.6%
Contains more Selenium +200%

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
3
:
7
Sauerkraut
Sauerkraut
Contains more Vitamin B1 +61.9%
Contains more Vitamin B3 +168.5%
Contains more Vitamin B5 +30.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +40%
Contains more Vitamin B2 +2100%
Contains more Vitamin B6 +306.3%
Contains more Folate +500%
Contains more Vitamin K +364.3%
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%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin B1 +61.9%
Contains more Vitamin B3 +168.5%
Contains more Vitamin B5 +30.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +40%
Contains more Vitamin B2 +2100%
Contains more Vitamin B6 +306.3%
Contains more Folate +500%
Contains more Vitamin K +364.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Sauerkraut
Sauerkraut
Contains more Fats +42.9%
Contains more Protein +127.5%
Contains more Carbs +40.8%
Contains more Other +616.7%
Equal in Water - 92.52
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Fats +42.9%
Contains more Protein +127.5%
Contains more Carbs +40.8%
Contains more Other +616.7%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Sauerkraut
Sauerkraut
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +31.3%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +31.3%

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

All nutrients comparison - raw data values

Nutrient Wax gourd Sauerkraut Opinion
Net carbs 2.04g 1.38g Wax gourd
Protein 0.4g 0.91g Sauerkraut
Fats 0.2g 0.14g Wax gourd
Carbs 3.04g 4.28g Sauerkraut
Calories 14kcal 19kcal Sauerkraut
Fructose 0.04g Sauerkraut
Sugar 1.18g 1.78g Wax gourd
Fiber 1g 2.9g Sauerkraut
Calcium 18mg 30mg Sauerkraut
Iron 0.38mg 1.47mg Sauerkraut
Magnesium 10mg 13mg Sauerkraut
Phosphorus 17mg 20mg Sauerkraut
Potassium 5mg 170mg Sauerkraut
Sodium 107mg 661mg Wax gourd
Zinc 0.59mg 0.19mg Wax gourd
Copper 0.022mg 0.096mg Sauerkraut
Manganese 0.056mg 0.151mg Sauerkraut
Selenium 0.2µg 0.6µg Sauerkraut
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.08mg 0.14mg Sauerkraut
Vitamin C 10.5mg 14.7mg Sauerkraut
Vitamin B1 0.034mg 0.021mg Wax gourd
Vitamin B2 0.001mg 0.022mg Sauerkraut
Vitamin B3 0.384mg 0.143mg Wax gourd
Vitamin B5 0.121mg 0.093mg Wax gourd
Vitamin B6 0.032mg 0.13mg Sauerkraut
Folate 4µg 24µg Sauerkraut
Vitamin K 2.8µg 13µg Sauerkraut
Tryptophan 0.002mg 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.009mg 0.031mg Sauerkraut
Methionine 0.003mg 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.016g 0.034g Wax gourd
Monounsaturated Fat 0.037g 0.013g Wax gourd
Polyunsaturated fat 0.088g 0.067g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Sauerkraut
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
13%
Sauerkraut
Minerals Daily Need Coverage Score
8%
Wax gourd
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 554mg)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $1)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.