Wax gourd vs. Summer squash — In-Depth Nutrition Comparison
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A recap on 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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3.04 g
Water:
96.06 g
Other:
0.3 g
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
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.088 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
8%
12%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated fat?
Wax gourd is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 105mg)
Which food is richer in vitamins?
Summer squash is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.