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  6. Winter melon vs. Wax gourd

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

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What are the differences between winter melon and wax gourd?

  • Winter melon is richer than wax gourd in vitamin B2 and fiber.
  • Winter melon has 3 times more fiber than wax gourd. While winter melon has 2.9g of fiber, wax gourd has only 1g.

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

Infographic

Winter melon vs Wax gourd infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
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%
Contains more PotassiumPotassium +20%
Contains more PhosphorusPhosphorus +11.8%
~equal in Magnesium ~10mg
~equal in Calcium ~18mg
~equal in Iron ~0.38mg
~equal in Copper ~0.022mg
~equal in Zinc ~0.59mg
~equal in Sodium ~107mg
~equal in Manganese ~0.056mg
~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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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%
Contains more Vitamin CVitamin C +23.8%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +10900%
Contains more FolateFolate +25%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.384mg
~equal in Vitamin B5 ~0.121mg
~equal in Vitamin B6 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Wax gourd DV% diff.
Fiber 2.9g 1g 8%
Vitamin B2 0.11mg 0.001mg 8%
Vitamin C 13mg 10.5mg 3%
Vitamin K 2.8µg 2%
Vitamin E 0.08mg 1%
Choline 4.9mg 1%
Vitamin B1 0.04mg 0.034mg 1%
Calories 13kcal 14kcal 0%
Protein 0.4g 0.4g 0%
Fats 0.2g 0.2g 0%
Carbs 3g 3.04g 0%
Net carbs 0.1g 2.04g N/A
Magnesium 10mg 10mg 0%
Calcium 19mg 18mg 0%
Potassium 6mg 5mg 0%
Iron 0.4mg 0.38mg 0%
Sugar 1.18g N/A
Copper 0.023mg 0.022mg 0%
Zinc 0.61mg 0.59mg 0%
Phosphorus 19mg 17mg 0%
Sodium 111mg 107mg 0%
Selenium 0.2µg 0.2µg 0%
Manganese 0.058mg 0.056mg 0%
Vitamin B3 0.4mg 0.384mg 0%
Vitamin B5 0.133mg 0.121mg 0%
Vitamin B6 0.035mg 0.032mg 0%
Folate 5µg 4µg 0%
Saturated fat 0.016g 0.016g 0%
Monounsaturated fat 0.037g 0.037g 0%
Polyunsaturated fat 0.087g 0.088g 0%
Tryptophan 0.002mg 0.002mg 0%
Lysine 0.009mg 0.009mg 0%
Methionine 0.003mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
~equal in Protein ~0.4g
~equal in Fats ~0.2g
~equal in Carbs ~3.04g
~equal in Water ~96.06g
~equal in Other ~0.3g

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 0.087 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
~equal in Saturated fat ~0.016g
~equal in Monounsaturated fat ~0.037g
~equal in Polyunsaturated fat ~0.088g

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.