Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wax gourd
  5. Compare
  6. Wax gourd vs. Winter squash

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

Compare

How are Wax gourd and Winter squash different?

  • Winter squash is higher than Wax gourd in Vitamin A RAE, Vitamin B6, Fiber, Potassium, Copper, Manganese, and Vitamin B2.
  • Winter squash covers your daily need of Vitamin A RAE 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.
Wax gourd
Wax gourd
1
:
9
Winter squash
Winter squash
Contains more Zinc +168.2%
Contains more Calcium +22.2%
Contains more Iron +15.8%
Contains more Magnesium +30%
Contains more Phosphorus +11.8%
Contains more Potassium +4720%
Contains less Sodium -99.1%
Contains more Copper +272.7%
Contains more Manganese +233.9%
Contains more Selenium +100%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Zinc +168.2%
Contains more Calcium +22.2%
Contains more Iron +15.8%
Contains more Magnesium +30%
Contains more Phosphorus +11.8%
Contains more Potassium +4720%
Contains less Sodium -99.1%
Contains more Copper +272.7%
Contains more Manganese +233.9%
Contains more Selenium +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.
Wax gourd
Wax gourd
2
:
8
Winter squash
Winter squash
Contains more Vitamin B1 +112.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +6600%
Contains more Vitamin B3 +28.9%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B6 +403.1%
Contains more Folate +400%
Contains more Vitamin K +57.1%
Equal in Vitamin C - 9.6
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin B1 +112.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +6600%
Contains more Vitamin B3 +28.9%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B6 +403.1%
Contains more Folate +400%
Contains more Vitamin K +57.1%
Equal in Vitamin C - 9.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
1
:
4
Winter squash
Winter squash
Contains more Protein +122.5%
Contains more Fats +75%
Contains more Carbs +191.1%
Contains more Other +133.3%
Equal in Water - 89.21
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +122.5%
Contains more Fats +75%
Contains more Carbs +191.1%
Contains more Other +133.3%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Winter squash
Winter squash
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +42.3%
Contains more Polyunsaturated fat +67%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +42.3%
Contains more Polyunsaturated 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
Net carbs 2.04g 6.05g Winter squash
Protein 0.4g 0.89g Winter squash
Fats 0.2g 0.35g Winter squash
Carbs 3.04g 8.85g Winter squash
Calories 14kcal 37kcal Winter squash
Sugar 1.18g 3.3g Wax gourd
Fiber 1g 2.8g Winter squash
Calcium 18mg 22mg Winter squash
Iron 0.38mg 0.44mg Winter squash
Magnesium 10mg 13mg Winter squash
Phosphorus 17mg 19mg Winter squash
Potassium 5mg 241mg Winter squash
Sodium 107mg 1mg Winter squash
Zinc 0.59mg 0.22mg Wax gourd
Copper 0.022mg 0.082mg Winter squash
Manganese 0.056mg 0.187mg Winter squash
Selenium 0.2µg 0.4µg Winter squash
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.08mg 0.12mg Winter squash
Vitamin C 10.5mg 9.6mg Wax gourd
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
Folate 4µg 20µg Winter squash
Vitamin K 2.8µg 4.4µg 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
Saturated Fat 0.016g 0.072g Wax gourd
Monounsaturated Fat 0.037g 0.026g Wax gourd
Polyunsaturated fat 0.088g 0.147g Winter squash

Which food is preferable for your diet?

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

People also compare

Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

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
38%
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.