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  6. Wax gourd vs. Winter squash

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

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How are Wax gourd and Winter squash different?

  • Winter squash is higher than Wax gourd in Vitamin A, Vitamin B6, Fiber, Potassium, Copper, Manganese, and Vitamin B2.
  • Winter squash covers your daily need of Vitamin A 29% more than Wax gourd.
  • Wax gourd contains 107 times more Sodium than Winter squash. Wax gourd contains 107mg of Sodium, while Winter squash contains 1mg.

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Wax gourd vs Winter 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more ZincZinc +168.2%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +4720%
Contains more IronIron +15.8%
Contains more CopperCopper +272.7%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +233.9%
Contains more SeleniumSelenium +100%

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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin B1Vitamin B1 +112.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +6600%
Contains more Vitamin B3Vitamin B3 +28.9%
Contains more Vitamin B5Vitamin B5 +93.4%
Contains more Vitamin B6Vitamin B6 +403.1%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +400%
Contains more CholineCholine +116.3%
~equal in Vitamin C ~9.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +122.5%
Contains more FatsFats +75%
Contains more CarbsCarbs +191.1%
Contains more OtherOther +133.3%
~equal in Water ~89.21g

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
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated Fat -77.8%
Contains more Mono. FatMonounsaturated Fat +42.3%
Contains more Poly. FatPolyunsaturated fat +67%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wax gourd Winter squash
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Winter squash Opinion
Calories 14kcal 37kcal Winter squash
Protein 0.4g 0.89g Winter squash
Fats 0.2g 0.35g Winter squash
Vitamin C 10.5mg 9.6mg Wax gourd
Net carbs 2.04g 6.05g Winter squash
Carbs 3.04g 8.85g Winter squash
Magnesium 10mg 13mg Winter squash
Calcium 18mg 22mg Winter squash
Potassium 5mg 241mg Winter squash
Iron 0.38mg 0.44mg Winter squash
Sugar 1.18g 3.3g Wax gourd
Fiber 1g 2.8g Winter squash
Copper 0.022mg 0.082mg Winter squash
Zinc 0.59mg 0.22mg Wax gourd
Phosphorus 17mg 19mg Winter squash
Sodium 107mg 1mg Winter squash
Vitamin A 0IU 5223IU Winter squash
Vitamin A 0µg 261µg Winter squash
Vitamin E 0.08mg 0.12mg Winter squash
Manganese 0.056mg 0.187mg Winter squash
Selenium 0.2µg 0.4µg Winter squash
Vitamin B1 0.034mg 0.016mg Wax gourd
Vitamin B2 0.001mg 0.067mg Winter squash
Vitamin B3 0.384mg 0.495mg Winter squash
Vitamin B5 0.121mg 0.234mg Winter squash
Vitamin B6 0.032mg 0.161mg Winter squash
Vitamin K 2.8µg 4.4µg Winter squash
Folate 4µg 20µg Winter squash
Choline 4.9mg 10.6mg Winter squash
Saturated Fat 0.016g 0.072g Wax gourd
Monounsaturated Fat 0.037g 0.026g Wax gourd
Polyunsaturated fat 0.088g 0.147g Winter squash
Tryptophan 0.002mg 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.009mg 0.033mg Winter squash
Methionine 0.003mg 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Winter squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Wax gourd
35%
Winter squash
Minerals Daily Need Coverage Score
8%
Wax gourd
12%
Winter squash

Comparison summary

Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 106mg)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 13)
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 ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.