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Wax gourd vs. Spirulina — In-Depth Nutrition Comparison

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Significant differences between wax gourd and spirulina

  • Wax gourd has more vitamin C; however, spirulina is richer in copper, iron, vitamin B2, vitamin B1, manganese, and vitamin B3.
  • Spirulina covers your daily copper needs 64% more than wax gourd.
  • Spirulina has 12 times less vitamin C than wax gourd. Wax gourd has 10.5mg of vitamin C, while spirulina has 0.9mg.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Seaweed, spirulina, raw.

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Wax gourd vs Spirulina infographic
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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.
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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +50%
Contains more ZincZinc +195%
Contains more PhosphorusPhosphorus +54.5%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +2440%
Contains more IronIron +634.2%
Contains more CopperCopper +2613.6%
Contains more ManganeseManganese +232.1%
Contains more SeleniumSelenium +250%
~equal in Sodium ~98mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Contains more Vitamin CVitamin C +1066.7%
Contains more Vitamin KVitamin K +12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +512.5%
Contains more Vitamin B1Vitamin B1 +552.9%
Contains more Vitamin B2Vitamin B2 +34100%
Contains more Vitamin B3Vitamin B3 +211.5%
Contains more Vitamin B5Vitamin B5 +168.6%
Contains more FolateFolate +125%
Contains more CholineCholine +32.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.034mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Spirulina DV% diff.
Copper 0.022mg 0.597mg 64%
Iron 0.38mg 2.79mg 30%
Vitamin B2 0.001mg 0.342mg 26%
Vitamin B1 0.034mg 0.222mg 16%
Protein 0.4g 5.92g 11%
Vitamin C 10.5mg 0.9mg 11%
Manganese 0.056mg 0.186mg 6%
Vitamin B3 0.384mg 1.196mg 5%
Vitamin B5 0.121mg 0.325mg 4%
Zinc 0.59mg 0.2mg 4%
Potassium 5mg 127mg 4%
Vitamin E 0.08mg 0.49mg 3%
Magnesium 10mg 19mg 2%
Fiber 1g 0.4g 2%
Folate 4µg 9µg 1%
Saturated fat 0.016g 0.135g 1%
Selenium 0.2µg 0.7µg 1%
Calories 14kcal 26kcal 1%
Phosphorus 17mg 11mg 1%
Calcium 18mg 12mg 1%
Fats 0.2g 0.39g 0%
Carbs 3.04g 2.42g 0%
Net carbs 2.04g 2.02g N/A
Sugar 1.18g 0.3g N/A
Sodium 107mg 98mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B6 0.032mg 0.034mg 0%
Vitamin K 2.8µg 2.5µg 0%
Choline 4.9mg 6.5mg 0%
Monounsaturated fat 0.037g 0.034g 0%
Polyunsaturated fat 0.088g 0.106g 0%
Tryptophan 0.002mg 0.096mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.009mg 0.312mg 0%
Methionine 0.003mg 0.118mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 0%

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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +25.6%
Contains more ProteinProtein +1380%
Contains more FatsFats +95%
Contains more OtherOther +100%
~equal in Water ~90.67g

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Poly. FatPolyunsaturated fat +20.5%
~equal in Monounsaturated fat ~0.034g

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.