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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 ~0IU
~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

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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
8%
Winter melon
6%
Wax gourd
Minerals Daily Need Coverage Score
8%
Winter melon
8%
Wax gourd

Comparison summary

Which food is richer in minerals?
Winter melon
Winter melon is relatively richer in minerals
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.18g)
Which food is richer in vitamins?
Winter melon
Winter melon is relatively richer in vitamins
Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.016 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. 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.