Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wax gourd vs. Tomato — In-Depth Nutrition Comparison

Compare

Summary of differences between wax gourd and tomatoes

  • Wax gourd has less vitamin A and potassium than tomatoes.
  • Tomatoes cover your daily need for vitamin A, 17% more than wax gourd.
  • Wax gourd has 21 times more sodium than tomatoes. While wax gourd has 107mg of sodium, tomatoes have only 5mg.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average.

Infographic

Wax gourd vs Tomato 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%
Tomato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more CalciumCalcium +80%
Contains more IronIron +40.7%
Contains more ZincZinc +247.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +4640%
Contains more CopperCopper +168.2%
Contains more PhosphorusPhosphorus +41.2%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +103.6%
~equal in Magnesium ~11mg

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%
Tomato
9
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin CVitamin C +30.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +182.1%
Contains more FolateFolate +275%
Contains more CholineCholine +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.037mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Tomato DV% diff.
Potassium 5mg 237mg 7%
Vitamin A 0µg 42µg 5%
Zinc 0.59mg 0.17mg 4%
Vitamin C 10.5mg 13.7mg 4%
Vitamin K 2.8µg 7.9µg 4%
Vitamin B6 0.032mg 0.08mg 4%
Sodium 107mg 5mg 4%
Copper 0.022mg 0.059mg 4%
Folate 4µg 15µg 3%
Manganese 0.056mg 0.114mg 3%
Vitamin E 0.08mg 0.54mg 3%
Fructose 1.37g 2%
Phosphorus 17mg 24mg 1%
Vitamin B3 0.384mg 0.594mg 1%
Fiber 1g 1.2g 1%
Protein 0.4g 0.88g 1%
Iron 0.38mg 0.27mg 1%
Calcium 18mg 10mg 1%
Vitamin B5 0.121mg 0.089mg 1%
Vitamin B2 0.001mg 0.019mg 1%
Calories 14kcal 18kcal 0%
Fats 0.2g 0.2g 0%
Carbs 3.04g 3.89g 0%
Net carbs 2.04g 2.69g N/A
Magnesium 10mg 11mg 0%
Sugar 1.18g 2.63g N/A
Selenium 0.2µg 0µg 0%
Vitamin B1 0.034mg 0.037mg 0%
Saturated fat 0.016g 0.028g 0%
Choline 4.9mg 6.7mg 0%
Monounsaturated fat 0.037g 0.031g 0%
Polyunsaturated fat 0.088g 0.083g 0%
Tryptophan 0.002mg 0.006mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.009mg 0.027mg 0%
Methionine 0.003mg 0.006mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 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
Tomato
3
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +120%
Contains more CarbsCarbs +28%
Contains more OtherOther +70%
~equal in Fats ~0.2g
~equal in Water ~94.52g

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
Tomato
0
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +19.4%
~equal in Polyunsaturated fat ~0.083g

People also compare

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.