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  6. Welsh onion vs. Wax gourd

Welsh onion vs. Wax gourd — In-Depth Nutrition Comparison

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What are the differences between Welsh onion and Wax gourd?

  • Welsh onion is richer than Wax gourd in Vitamin K, Vitamin C, Iron, Vitamin B2, Potassium, Fiber, and Copper.
  • Welsh onion's daily need coverage for Vitamin K is 159% more.
  • Welsh onion has 90 times more Vitamin B2 than Wax gourd. While Welsh onion has 0.09mg of Vitamin B2, Wax gourd has only 0.001mg.

We used Onions, welsh, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this article.

Infographic

Welsh onion vs Wax gourd 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.
Welsh onion
Welsh onion
8
:
1
Wax gourd
Wax gourd
Contains more Iron +221.1%
Contains more Magnesium +130%
Contains more Phosphorus +188.2%
Contains more Potassium +4140%
Contains less Sodium -84.1%
Contains more Copper +218.2%
Contains more Manganese +144.6%
Contains more Selenium +200%
Contains more Zinc +13.5%
Equal in Calcium - 18
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Iron +221.1%
Contains more Magnesium +130%
Contains more Phosphorus +188.2%
Contains more Potassium +4140%
Contains less Sodium -84.1%
Contains more Copper +218.2%
Contains more Manganese +144.6%
Contains more Selenium +200%
Contains more Zinc +13.5%
Equal in Calcium - 18

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.
Welsh onion
Welsh onion
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +537.5%
Contains more Vitamin C +157.1%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +8900%
Contains more Vitamin B5 +39.7%
Contains more Vitamin B6 +125%
Contains more Folate +300%
Contains more Vitamin K +6807.1%
Equal in Vitamin B3 - 0.384
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +537.5%
Contains more Vitamin C +157.1%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +8900%
Contains more Vitamin B5 +39.7%
Contains more Vitamin B6 +125%
Contains more Folate +300%
Contains more Vitamin K +6807.1%
Equal in Vitamin B3 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
4
:
1
Wax gourd
Wax gourd
Contains more Protein +375%
Contains more Fats +100%
Contains more Carbs +113.8%
Contains more Other +133.3%
Equal in Water - 96.06
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +375%
Contains more Fats +100%
Contains more Carbs +113.8%
Contains more Other +133.3%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +77.3%
Contains less Saturated Fat -76.1%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +77.3%
Contains less Saturated Fat -76.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Wax gourd
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Wax gourd Opinion
Net carbs 4.1g 2.04g Welsh onion
Protein 1.9g 0.4g Welsh onion
Fats 0.4g 0.2g Welsh onion
Carbs 6.5g 3.04g Welsh onion
Calories 34kcal 14kcal Welsh onion
Sugar 2.18g 1.18g Wax gourd
Fiber 2.4g 1g Welsh onion
Calcium 18mg 18mg
Iron 1.22mg 0.38mg Welsh onion
Magnesium 23mg 10mg Welsh onion
Phosphorus 49mg 17mg Welsh onion
Potassium 212mg 5mg Welsh onion
Sodium 17mg 107mg Welsh onion
Zinc 0.52mg 0.59mg Wax gourd
Copper 0.07mg 0.022mg Welsh onion
Manganese 0.137mg 0.056mg Welsh onion
Selenium 0.6µg 0.2µg Welsh onion
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg 0.08mg Welsh onion
Vitamin C 27mg 10.5mg Welsh onion
Vitamin B1 0.05mg 0.034mg Welsh onion
Vitamin B2 0.09mg 0.001mg Welsh onion
Vitamin B3 0.4mg 0.384mg Welsh onion
Vitamin B5 0.169mg 0.121mg Welsh onion
Vitamin B6 0.072mg 0.032mg Welsh onion
Folate 16µg 4µg Welsh onion
Vitamin K 193.4µg 2.8µg Welsh onion
Tryptophan 0.021mg 0.002mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg 0.009mg Welsh onion
Methionine 0.021mg 0.003mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g 0.016g Wax gourd
Monounsaturated Fat 0.056g 0.037g Welsh onion
Polyunsaturated fat 0.156g 0.088g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Wax gourd
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
61%
Welsh onion
6%
Wax gourd
Minerals Daily Need Coverage Score
17%
Welsh onion
8%
Wax gourd

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 90mg)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 39)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.