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. Summer squash

Wax gourd vs. Summer squash — In-Depth Nutrition Comparison

Compare

A recap on the differences between wax gourd and summer squash

  • Wax gourd has less vitamin B6, vitamin B2, potassium, vitamin C, folate, and manganese.
  • Summer squash covers your daily vitamin B6 needs 14% more than wax gourd.
  • Summer squash contains 54 times less sodium than wax gourd. Wax gourd contains 107mg of sodium, while summer squash contains 2mg.

Food varieties used in this article are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Squash, summer, all varieties, raw.

Infographic

Wax gourd vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +20%
Contains more ZincZinc +103.4%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +5140%
Contains more CopperCopper +131.8%
Contains more PhosphorusPhosphorus +123.5%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +212.5%
~equal in Iron ~0.35mg
~equal in Selenium ~0.2µg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +61.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B2Vitamin B2 +14100%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +581.3%
Contains more FolateFolate +625%
Contains more CholineCholine +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3µg

All nutrients comparison - raw data values

Nutrient Wax gourd Summer squash DV% diff.
Vitamin B6 0.032mg 0.218mg 14%
Vitamin B2 0.001mg 0.142mg 11%
Potassium 5mg 262mg 8%
Vitamin C 10.5mg 17mg 7%
Folate 4µg 29µg 6%
Sodium 107mg 2mg 5%
Manganese 0.056mg 0.175mg 5%
Copper 0.022mg 0.051mg 3%
Zinc 0.59mg 0.29mg 3%
Phosphorus 17mg 38mg 3%
Magnesium 10mg 17mg 2%
Protein 0.4g 1.21g 2%
Fructose 0.95g 1%
Vitamin B5 0.121mg 0.155mg 1%
Vitamin B3 0.384mg 0.487mg 1%
Vitamin B1 0.034mg 0.048mg 1%
Vitamin A 0µg 10µg 1%
Calories 14kcal 16kcal 0%
Fats 0.2g 0.18g 0%
Net carbs 2.04g 2.25g N/A
Carbs 3.04g 3.35g 0%
Calcium 18mg 15mg 0%
Iron 0.38mg 0.35mg 0%
Sugar 1.18g 2.2g N/A
Fiber 1g 1.1g 0%
Vitamin E 0.08mg 0.12mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin K 2.8µg 3µg 0%
Saturated fat 0.016g 0.044g 0%
Choline 4.9mg 6.7mg 0%
Monounsaturated fat 0.037g 0.016g 0%
Polyunsaturated fat 0.088g 0.089g 0%
Tryptophan 0.002mg 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.009mg 0.065mg 0%
Methionine 0.003mg 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +202.5%
Contains more CarbsCarbs +10.2%
Contains more OtherOther +106.7%
~equal in Fats ~0.18g
~equal in Water ~94.64g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +131.3%
~equal in Polyunsaturated fat ~0.089g

People also compare

Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon
Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.