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  6. Wax gourd vs. Sweet potato

Wax gourd vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between wax gourd and sweet potatoes

  • Wax gourd has less vitamin A, vitamin B6, manganese, copper, vitamin B5, potassium, vitamin C, fiber, vitamin B2, and vitamin B3.
  • Sweet potatoes' daily need coverage for vitamin A is 384% more.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Wax gourd vs Sweet potato 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more ZincZinc +84.4%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +111.1%
Contains more PotassiumPotassium +9400%
Contains more IronIron +81.6%
Contains more CopperCopper +631.8%
Contains more PhosphorusPhosphorus +217.6%
Contains less SodiumSodium -66.4%
Contains more ManganeseManganese +787.5%
~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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin KVitamin K +21.7%
Contains more Vitamin CVitamin C +86.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +787.5%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B2Vitamin B2 +10500%
Contains more Vitamin B3Vitamin B3 +287.2%
Contains more Vitamin B5Vitamin B5 +630.6%
Contains more Vitamin B6Vitamin B6 +793.8%
Contains more FolateFolate +50%
Contains more CholineCholine +167.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Sweet potato DV% diff.
Vitamin A 0µg 961µg 107%
Vitamin B6 0.032mg 0.286mg 20%
Manganese 0.056mg 0.497mg 19%
Vitamin B5 0.121mg 0.884mg 15%
Copper 0.022mg 0.161mg 15%
Potassium 5mg 475mg 14%
Vitamin C 10.5mg 19.6mg 10%
Fiber 1g 3.3g 9%
Vitamin B2 0.001mg 0.106mg 8%
Vitamin B3 0.384mg 1.487mg 7%
Vitamin B1 0.034mg 0.107mg 6%
Carbs 3.04g 20.71g 6%
Phosphorus 17mg 54mg 5%
Vitamin E 0.08mg 0.71mg 4%
Calories 14kcal 90kcal 4%
Magnesium 10mg 27mg 4%
Iron 0.38mg 0.69mg 4%
Starch 7.05g 3%
Sodium 107mg 36mg 3%
Protein 0.4g 2.01g 3%
Zinc 0.59mg 0.32mg 2%
Calcium 18mg 38mg 2%
Folate 4µg 6µg 1%
Choline 4.9mg 13.1mg 1%
Fructose 0.5g 1%
Fats 0.2g 0.15g 0%
Net carbs 2.04g 17.41g N/A
Sugar 1.18g 6.48g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin K 2.8µg 2.3µg 0%
Saturated fat 0.016g 0.052g 0%
Monounsaturated fat 0.037g 0.002g 0%
Polyunsaturated fat 0.088g 0.092g 0%
Tryptophan 0.002mg 0.04mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.009mg 0.084mg 0%
Methionine 0.003mg 0.037mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 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
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more FatsFats +33.3%
Contains more WaterWater +26.8%
Contains more ProteinProtein +402.5%
Contains more CarbsCarbs +581.3%
Contains more OtherOther +350%

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
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Mono. FatMonounsaturated fat +1750%
~equal in Polyunsaturated fat ~0.092g

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.