Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wax gourd
  5. Compare
  6. Wax gourd vs. Seaweed

Wax gourd vs. Seaweed — In-Depth Nutrition Comparison

Compare

How are wax gourd and seaweed different?

  • Wax gourd is higher in vitamin C; however, seaweed is richer in vitamin K, folate, iron, magnesium, calcium, copper, vitamin B2, vitamin B5, and manganese.
  • Daily need coverage for vitamin K for seaweed is 53% higher.
  • Wax gourd contains 4 times more vitamin C than seaweed. While wax gourd contains 10.5mg of vitamin C, seaweed contains only 3mg.

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Seaweed, kelp, raw are the varieties used in this article.

Infographic

Wax gourd vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains less SodiumSodium -54.1%
Contains more MagnesiumMagnesium +1110%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +1680%
Contains more IronIron +650%
Contains more CopperCopper +490.9%
Contains more ZincZinc +108.5%
Contains more PhosphorusPhosphorus +147.1%
Contains more ManganeseManganese +257.1%
Contains more SeleniumSelenium +250%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B6Vitamin B6 +1500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +14900%
Contains more Vitamin B3Vitamin B3 +22.4%
Contains more Vitamin B5Vitamin B5 +430.6%
Contains more Vitamin KVitamin K +2257.1%
Contains more FolateFolate +4400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Seaweed DV% diff.
Vitamin K 2.8µg 66µg 53%
Folate 4µg 180µg 44%
Iron 0.38mg 2.85mg 31%
Magnesium 10mg 121mg 26%
Calcium 18mg 168mg 15%
Copper 0.022mg 0.13mg 12%
Vitamin B2 0.001mg 0.15mg 11%
Vitamin B5 0.121mg 0.642mg 10%
Vitamin C 10.5mg 3mg 8%
Zinc 0.59mg 1.23mg 6%
Manganese 0.056mg 0.2mg 6%
Sodium 107mg 233mg 5%
Vitamin E 0.08mg 0.87mg 5%
Phosphorus 17mg 42mg 4%
Protein 0.4g 1.68g 3%
Carbs 3.04g 9.57g 2%
Potassium 5mg 89mg 2%
Vitamin B6 0.032mg 0.002mg 2%
Calories 14kcal 43kcal 1%
Fats 0.2g 0.56g 1%
Fiber 1g 1.3g 1%
Vitamin A 0µg 6µg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B1 0.034mg 0.05mg 1%
Vitamin B3 0.384mg 0.47mg 1%
Choline 4.9mg 12.8mg 1%
Saturated fat 0.016g 0.247g 1%
Protein per 100 calories 2.9g 3.9g N/A
Calories per 10 g protein 350kcal 256kcal N/A
Weight per 100 calories 714g 233g N/A
Net carbs 2.04g 8.27g N/A
Sugar 1.18g 0.6g N/A
Monounsaturated fat 0.037g 0.098g 0%
Polyunsaturated fat 0.088g 0.047g 0%
Tryptophan 0.002mg 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.009mg 0.082mg 0%
Methionine 0.003mg 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

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% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +17.7%
Contains more ProteinProtein +320%
Contains more FatsFats +180%
Contains more CarbsCarbs +214.8%
Contains more OtherOther +2103.3%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +87.2%
Contains more Mono. FatMonounsaturated fat +164.9%

People also compare

Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon
Seaweed
Seaweed vs Nori
Nori
Seaweed
Seaweed vs Water
Water
Seaweed
Seaweed vs Wakame
Wakame

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.