Wax gourd vs. Water chestnuts — In-Depth Nutrition Comparison
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Important differences between Wax gourd and Water chestnuts
- Wax gourd has more Vitamin C, however, Water chestnuts has more Copper, Vitamin B6, Potassium, Vitamin B2, Manganese, Vitamin B1, Fiber, Vitamin E, and Vitamin B5.
- Water chestnuts' daily need coverage for Copper is 34% more.
- Wax gourd has 3 times more Vitamin C than Water chestnuts. Wax gourd has 10.5mg of Vitamin C, while Water chestnuts have 4mg.
The food varieties used in the comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Waterchestnuts, chinese, (matai), raw.
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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 | +63.6% |
| Contains more IronIron | +533.3% |
| Contains more ZincZinc | +18% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more PotassiumPotassium | +11580% |
| Contains more CopperCopper | +1381.8% |
| Contains more PhosphorusPhosphorus | +270.6% |
| Contains less SodiumSodium | -86.9% |
| Contains more ManganeseManganese | +491.1% |
| Contains more SeleniumSelenium | +250% |
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 | +162.5% |
| Contains more Vitamin KVitamin K | +833.3% |
| Contains more Vitamin EVitamin E | +1400% |
| Contains more Vitamin B1Vitamin B1 | +311.8% |
| Contains more Vitamin B2Vitamin B2 | +19900% |
| Contains more Vitamin B3Vitamin B3 | +160.4% |
| Contains more Vitamin B5Vitamin B5 | +295.9% |
| Contains more Vitamin B6Vitamin B6 | +925% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +638.8% |
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:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more FatsFats | +100% |
| Contains more WaterWater | +30.8% |
| Contains more ProteinProtein | +250% |
| Contains more CarbsCarbs | +687.5% |
| Contains more OtherOther | +266.7% |
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
0.026 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains less Sat. FatSaturated Fat | -38.5% |
| Contains more Mono. FatMonounsaturated Fat | +1750% |
| Contains more Poly. FatPolyunsaturated fat | +104.7% |
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 Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 14kcal | 97kcal |
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| Protein | 0.4g | 1.4g |
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| Fats | 0.2g | 0.1g |
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| Vitamin C | 10.5mg | 4mg |
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| Net carbs | 2.04g | 20.94g |
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| Carbs | 3.04g | 23.94g |
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| Magnesium | 10mg | 22mg |
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| Calcium | 18mg | 11mg |
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| Potassium | 5mg | 584mg |
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| Iron | 0.38mg | 0.06mg |
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| Sugar | 1.18g | 4.8g |
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| Fiber | 1g | 3g |
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| Copper | 0.022mg | 0.326mg |
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| Zinc | 0.59mg | 0.5mg |
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| Phosphorus | 17mg | 63mg |
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| Sodium | 107mg | 14mg |
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| Vitamin E | 0.08mg | 1.2mg |
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| Manganese | 0.056mg | 0.331mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin B1 | 0.034mg | 0.14mg |
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| Vitamin B2 | 0.001mg | 0.2mg |
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| Vitamin B3 | 0.384mg | 1mg |
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| Vitamin B5 | 0.121mg | 0.479mg |
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| Vitamin B6 | 0.032mg | 0.328mg |
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| Vitamin K | 2.8µg | 0.3µg |
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| Folate | 4µg | 16µg |
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| Choline | 4.9mg | 36.2mg |
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| Saturated Fat | 0.016g | 0.026g |
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| Monounsaturated Fat | 0.037g | 0.002g |
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| Polyunsaturated fat | 0.088g | 0.043g |
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| Tryptophan | 0.002mg |
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| Lysine | 0.009mg |
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| Methionine | 0.003mg |
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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 | 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%
21%
Minerals Daily Need Coverage Score
8%
27%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 3.62g)
Which food is lower in Saturated Fat?
Wax gourd is lower in Saturated Fat (difference - 0.01g)
Which food contains less Sodium?
Water chestnuts contains less Sodium (difference - 93mg)
Which food is richer in vitamins?
Water chestnuts is relatively richer in vitamins
Which food contains less Cholesterol?
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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.