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.
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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.
Contains
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Phosphorus
+11.8%
Contains
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Potassium
+20%
Equal in Calcium - 18
Equal in Iron - 0.38
Equal in Magnesium - 10
Equal in Sodium - 107
Equal in Zinc - 0.59
Equal in Copper - 0.022
Equal in Manganese - 0.056
Equal in Selenium - 0.2
Contains
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Phosphorus
+11.8%
Contains
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Potassium
+20%
Equal in Calcium - 18
Equal in Iron - 0.38
Equal in Magnesium - 10
Equal in Sodium - 107
Equal in Zinc - 0.59
Equal in Copper - 0.022
Equal in Manganese - 0.056
Equal in Selenium - 0.2
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.
:
Contains
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Vitamin C
+23.8%
Contains
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Vitamin B1
+17.6%
Contains
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Vitamin B2
+10900%
Contains
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Folate
+25%
Equal in Vitamin B3 - 0.384
Equal in Vitamin B5 - 0.121
Equal in Vitamin B6 - 0.032
Contains
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Vitamin C
+23.8%
Contains
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Vitamin B1
+17.6%
Contains
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Vitamin B2
+10900%
Contains
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Folate
+25%
Equal in Vitamin B3 - 0.384
Equal in Vitamin B5 - 0.121
Equal in Vitamin B6 - 0.032
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Equal in Protein - 0.4
Equal in Fats - 0.2
Equal in Carbs - 3.04
Equal in Water - 96.06
Equal in Other - 0.3
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3.04 g
Water:
96.06 g
Other:
0.3 g
Equal in Protein - 0.4
Equal in Fats - 0.2
Equal in Carbs - 3.04
Equal in Water - 96.06
Equal in Other - 0.3
Fat Type Comparison
Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 0.016
Equal in Monounsaturated Fat - 0.037
Equal in Polyunsaturated fat - 0.088
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.087 g
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.088 g
Equal in Saturated Fat - 0.016
Equal in Monounsaturated Fat - 0.037
Equal in Polyunsaturated fat - 0.088
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| 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 | |
|
Opinion |
| Net carbs | 0.1g | 2.04g |
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| Protein | 0.4g | 0.4g | |
| Fats | 0.2g | 0.2g | |
| Carbs | 3g | 3.04g |
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| Calories | 13kcal | 14kcal |
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| Sugar | 1.18g |
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| Fiber | 2.9g | 1g |
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| Calcium | 19mg | 18mg |
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| Iron | 0.4mg | 0.38mg |
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| Magnesium | 10mg | 10mg | |
| Phosphorus | 19mg | 17mg |
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| Potassium | 6mg | 5mg |
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| Sodium | 111mg | 107mg |
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| Zinc | 0.61mg | 0.59mg |
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| Copper | 0.023mg | 0.022mg |
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| Manganese | 0.058mg | 0.056mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin E | 0.08mg |
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| Vitamin C | 13mg | 10.5mg |
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| Vitamin B1 | 0.04mg | 0.034mg |
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| Vitamin B2 | 0.11mg | 0.001mg |
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| Vitamin B3 | 0.4mg | 0.384mg |
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| Vitamin B5 | 0.133mg | 0.121mg |
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| Vitamin B6 | 0.035mg | 0.032mg |
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| Folate | 5µg | 4µg |
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| Vitamin K | 2.8µg |
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| Tryptophan | 0.002mg | 0.002mg | |
| Lysine | 0.009mg | 0.009mg | |
| Methionine | 0.003mg | 0.003mg | |
| Saturated Fat | 0.016g | 0.016g | |
| Monounsaturated Fat | 0.037g | 0.037g | |
| Polyunsaturated fat | 0.087g | 0.088g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Calories diet |
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| 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
9%
6%
Minerals Daily Need Coverage Score
8%
8%
Comparison summary
Which food is richer in minerals?
Winter melon is relatively richer in minerals
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 1.18g)
Which food is richer in vitamins?
Winter melon is relatively richer in vitamins
Which food contains less Sodium?
Wax gourd contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
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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 ($)