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  6. Wax gourd vs. Spinach

Wax gourd vs. Spinach — In-Depth Nutrition Comparison

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Important differences between Wax gourd and Spinach

  • Wax gourd has less Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Copper, Vitamin B6, and Potassium.
  • Spinach's daily need coverage for Vitamin K is 409% more.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Spinach, cooked, boiled, drained, without salt.

Infographic

Wax gourd vs Spinach 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
0
:
10
Spinach
Spinach
Contains more Calcium +655.6%
Contains more Iron +839.5%
Contains more Magnesium +770%
Contains more Phosphorus +229.4%
Contains more Potassium +9220%
Contains less Sodium -34.6%
Contains more Zinc +28.8%
Contains more Copper +690.9%
Contains more Manganese +1569.6%
Contains more Selenium +650%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +655.6%
Contains more Iron +839.5%
Contains more Magnesium +770%
Contains more Phosphorus +229.4%
Contains more Potassium +9220%
Contains less Sodium -34.6%
Contains more Zinc +28.8%
Contains more Copper +690.9%
Contains more Manganese +1569.6%
Contains more Selenium +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.
Wax gourd
Wax gourd
1
:
9
Spinach
Spinach
Contains more Vitamin A +∞%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B2 +23500%
Contains more Vitamin B3 +27.6%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +656.3%
Contains more Folate +3550%
Contains more Vitamin K +17528.6%
Equal in Vitamin C - 9.8
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin A +∞%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B2 +23500%
Contains more Vitamin B3 +27.6%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +656.3%
Contains more Folate +3550%
Contains more Vitamin K +17528.6%
Equal in Vitamin C - 9.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Spinach
Spinach
Contains more Protein +642.5%
Contains more Fats +30%
Contains more Carbs +23.4%
Contains more Other +503.3%
Equal in Water - 91.21
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +642.5%
Contains more Fats +30%
Contains more Carbs +23.4%
Contains more Other +503.3%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Spinach
Spinach
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +516.7%
Contains more Polyunsaturated fat +23.9%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +516.7%
Contains more Polyunsaturated fat +23.9%

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

All nutrients comparison - raw data values

Nutrient Wax gourd Spinach Opinion
Net carbs 2.04g 1.35g Wax gourd
Protein 0.4g 2.97g Spinach
Fats 0.2g 0.26g Spinach
Carbs 3.04g 3.75g Spinach
Calories 14kcal 23kcal Spinach
Sugar 1.18g 0.43g Spinach
Fiber 1g 2.4g Spinach
Calcium 18mg 136mg Spinach
Iron 0.38mg 3.57mg Spinach
Magnesium 10mg 87mg Spinach
Phosphorus 17mg 56mg Spinach
Potassium 5mg 466mg Spinach
Sodium 107mg 70mg Spinach
Zinc 0.59mg 0.76mg Spinach
Copper 0.022mg 0.174mg Spinach
Manganese 0.056mg 0.935mg Spinach
Selenium 0.2µg 1.5µg Spinach
Vitamin A 0IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 0.08mg 2.08mg Spinach
Vitamin C 10.5mg 9.8mg Wax gourd
Vitamin B1 0.034mg 0.095mg Spinach
Vitamin B2 0.001mg 0.236mg Spinach
Vitamin B3 0.384mg 0.49mg Spinach
Vitamin B5 0.121mg 0.145mg Spinach
Vitamin B6 0.032mg 0.242mg Spinach
Folate 4µg 146µg Spinach
Vitamin K 2.8µg 493.6µg Spinach
Tryptophan 0.002mg 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.009mg 0.182mg Spinach
Methionine 0.003mg 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.016g 0.043g Wax gourd
Monounsaturated Fat 0.037g 0.006g Wax gourd
Polyunsaturated fat 0.088g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Spinach
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
183%
Spinach
Minerals Daily Need Coverage Score
8%
Wax gourd
52%
Spinach

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.027g)
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 - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 37mg)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach 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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.