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  6. Wax gourd vs. Spirulina

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.

Infographic

Wax gourd vs Spirulina 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
3
:
7
Spirulina
Spirulina
Contains more Calcium +50%
Contains more Phosphorus +54.5%
Contains more Zinc +195%
Contains more Iron +634.2%
Contains more Magnesium +90%
Contains more Potassium +2440%
Contains more Copper +2613.6%
Contains more Manganese +232.1%
Contains more Selenium +250%
Equal in Sodium - 98
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +50%
Contains more Phosphorus +54.5%
Contains more Zinc +195%
Contains more Iron +634.2%
Contains more Magnesium +90%
Contains more Potassium +2440%
Contains more Copper +2613.6%
Contains more Manganese +232.1%
Contains more Selenium +250%
Equal in Sodium - 98

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
2
:
8
Spirulina
Spirulina
Contains more Vitamin C +1066.7%
Contains more Vitamin K +12%
Contains more Vitamin A +∞%
Contains more Vitamin E +512.5%
Contains more Vitamin B1 +552.9%
Contains more Vitamin B2 +34100%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +168.6%
Contains more Folate +125%
Equal in Vitamin B6 - 0.034
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin C +1066.7%
Contains more Vitamin K +12%
Contains more Vitamin A +∞%
Contains more Vitamin E +512.5%
Contains more Vitamin B1 +552.9%
Contains more Vitamin B2 +34100%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +168.6%
Contains more Folate +125%
Equal in Vitamin B6 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Spirulina
Spirulina
Contains more Carbs +25.6%
Contains more Protein +1380%
Contains more Fats +95%
Contains more Other +100%
Equal in Water - 90.67
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Spirulina
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 Carbs +25.6%
Contains more Protein +1380%
Contains more Fats +95%
Contains more Other +100%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Spirulina
Spirulina
Contains less Saturated Fat -88.1%
Contains more Polyunsaturated fat +20.5%
Equal in Monounsaturated Fat - 0.034
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -88.1%
Contains more Polyunsaturated fat +20.5%
Equal in Monounsaturated Fat - 0.034

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

All nutrients comparison - raw data values

Nutrient Wax gourd Spirulina Opinion
Net carbs 2.04g 2.02g Wax gourd
Protein 0.4g 5.92g Spirulina
Fats 0.2g 0.39g Spirulina
Carbs 3.04g 2.42g Wax gourd
Calories 14kcal 26kcal Spirulina
Sugar 1.18g 0.3g Spirulina
Fiber 1g 0.4g Wax gourd
Calcium 18mg 12mg Wax gourd
Iron 0.38mg 2.79mg Spirulina
Magnesium 10mg 19mg Spirulina
Phosphorus 17mg 11mg Wax gourd
Potassium 5mg 127mg Spirulina
Sodium 107mg 98mg Spirulina
Zinc 0.59mg 0.2mg Wax gourd
Copper 0.022mg 0.597mg Spirulina
Manganese 0.056mg 0.186mg Spirulina
Selenium 0.2µg 0.7µg Spirulina
Vitamin A 0IU 56IU Spirulina
Vitamin A RAE 0µg 3µg Spirulina
Vitamin E 0.08mg 0.49mg Spirulina
Vitamin C 10.5mg 0.9mg Wax gourd
Vitamin B1 0.034mg 0.222mg Spirulina
Vitamin B2 0.001mg 0.342mg Spirulina
Vitamin B3 0.384mg 1.196mg Spirulina
Vitamin B5 0.121mg 0.325mg Spirulina
Vitamin B6 0.032mg 0.034mg Spirulina
Folate 4µg 9µg Spirulina
Vitamin K 2.8µg 2.5µg Wax gourd
Tryptophan 0.002mg 0.096mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.009mg 0.312mg Spirulina
Methionine 0.003mg 0.118mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.016g 0.135g Wax gourd
Monounsaturated Fat 0.037g 0.034g Wax gourd
Polyunsaturated fat 0.088g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Spirulina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
18%
Spirulina
Minerals Daily Need Coverage Score
8%
Wax gourd
38%
Spirulina

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.119g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Spirulina
Spirulina is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.