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. Zucchini

Wax gourd vs. Zucchini — In-Depth Nutrition Comparison

Compare

Differences between wax gourd and zucchini

  • Wax gourd contains less vitamin B6, vitamin C, potassium, vitamin B2, and manganese than zucchini.
  • Zucchini contains 13 times less sodium than wax gourd. Wax gourd contains 107mg of sodium, while zucchini contains 8mg.

The food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Wax gourd vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +12.5%
Contains more ZincZinc +84.4%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +5120%
Contains more CopperCopper +140.9%
Contains more PhosphorusPhosphorus +123.5%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +216.1%
~equal in Iron ~0.37mg
~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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +70.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +32.4%
Contains more Vitamin B2Vitamin B2 +9300%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B6Vitamin B6 +409.4%
Contains more Vitamin KVitamin K +53.6%
Contains more FolateFolate +500%
Contains more CholineCholine +93.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Zucchini DV% diff.
Vitamin B6 0.032mg 0.163mg 10%
Vitamin C 10.5mg 17.9mg 8%
Potassium 5mg 261mg 8%
Vitamin B2 0.001mg 0.094mg 7%
Folate 4µg 24µg 5%
Manganese 0.056mg 0.177mg 5%
Sodium 107mg 8mg 4%
Copper 0.022mg 0.053mg 3%
Phosphorus 17mg 38mg 3%
Magnesium 10mg 18mg 2%
Fructose 1.38g 2%
Vitamin B5 0.121mg 0.204mg 2%
Protein 0.4g 1.21g 2%
Zinc 0.59mg 0.32mg 2%
Choline 4.9mg 9.5mg 1%
Vitamin K 2.8µg 4.3µg 1%
Vitamin A 0µg 10µg 1%
Vitamin B1 0.034mg 0.045mg 1%
Calories 14kcal 17kcal 0%
Fats 0.2g 0.32g 0%
Carbs 3.04g 3.11g 0%
Net carbs 2.04g 2.11g N/A
Calcium 18mg 16mg 0%
Iron 0.38mg 0.37mg 0%
Sugar 1.18g 2.5g N/A
Fiber 1g 1g 0%
Vitamin E 0.08mg 0.12mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.384mg 0.451mg 0%
Saturated fat 0.016g 0.084g 0%
Monounsaturated fat 0.037g 0.011g 0%
Polyunsaturated fat 0.088g 0.091g 0%
Tryptophan 0.002mg 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.009mg 0.067mg 0%
Methionine 0.003mg 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +202.5%
Contains more FatsFats +60%
Contains more OtherOther +90%
~equal in Carbs ~3.11g
~equal in Water ~94.79g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +236.4%
~equal in Polyunsaturated fat ~0.091g

People also compare

Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon
Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.