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  6. Winter squash vs. Wax gourd

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

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How are Winter squash and Wax gourd different?

  • Winter squash is higher than Wax gourd in Vitamin A RAE, Vitamin B6, Fiber, Potassium, Copper, Manganese, and Vitamin B2.
  • Winter squash covers your daily need of Vitamin A RAE 29% more than Wax gourd.
  • Winter squash contains 67 times more Vitamin B2 than Wax gourd. Winter squash contains 0.067mg of Vitamin B2, while Wax gourd contains 0.001mg.
  • Winter squash is lower in Sodium.

Squash, winter, all varieties, cooked, baked, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.

Infographic

Winter squash 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.
Winter squash
Winter squash
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +22.2%
Contains more Iron +15.8%
Contains more Magnesium +30%
Contains more Phosphorus +11.8%
Contains more Potassium +4720%
Contains less Sodium -99.1%
Contains more Copper +272.7%
Contains more Manganese +233.9%
Contains more Selenium +100%
Contains more Zinc +168.2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +22.2%
Contains more Iron +15.8%
Contains more Magnesium +30%
Contains more Phosphorus +11.8%
Contains more Potassium +4720%
Contains less Sodium -99.1%
Contains more Copper +272.7%
Contains more Manganese +233.9%
Contains more Selenium +100%
Contains more Zinc +168.2%

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.
Winter squash
Winter squash
8
:
2
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +6600%
Contains more Vitamin B3 +28.9%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B6 +403.1%
Contains more Folate +400%
Contains more Vitamin K +57.1%
Contains more Vitamin B1 +112.5%
Equal in Vitamin C - 10.5
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +50%
Contains more Vitamin B2 +6600%
Contains more Vitamin B3 +28.9%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B6 +403.1%
Contains more Folate +400%
Contains more Vitamin K +57.1%
Contains more Vitamin B1 +112.5%
Equal in Vitamin C - 10.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
4
:
1
Wax gourd
Wax gourd
Contains more Protein +122.5%
Contains more Fats +75%
Contains more Carbs +191.1%
Contains more Other +133.3%
Equal in Water - 96.06
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 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 +122.5%
Contains more Fats +75%
Contains more Carbs +191.1%
Contains more Other +133.3%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +67%
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +42.3%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Polyunsaturated fat +67%
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +42.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash 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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter squash Wax gourd Opinion
Net carbs 6.05g 2.04g Winter squash
Protein 0.89g 0.4g Winter squash
Fats 0.35g 0.2g Winter squash
Carbs 8.85g 3.04g Winter squash
Calories 37kcal 14kcal Winter squash
Sugar 3.3g 1.18g Wax gourd
Fiber 2.8g 1g Winter squash
Calcium 22mg 18mg Winter squash
Iron 0.44mg 0.38mg Winter squash
Magnesium 13mg 10mg Winter squash
Phosphorus 19mg 17mg Winter squash
Potassium 241mg 5mg Winter squash
Sodium 1mg 107mg Winter squash
Zinc 0.22mg 0.59mg Wax gourd
Copper 0.082mg 0.022mg Winter squash
Manganese 0.187mg 0.056mg Winter squash
Selenium 0.4µg 0.2µg Winter squash
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 0.08mg Winter squash
Vitamin C 9.6mg 10.5mg Wax gourd
Vitamin B1 0.016mg 0.034mg Wax gourd
Vitamin B2 0.067mg 0.001mg Winter squash
Vitamin B3 0.495mg 0.384mg Winter squash
Vitamin B5 0.234mg 0.121mg Winter squash
Vitamin B6 0.161mg 0.032mg Winter squash
Folate 20µg 4µg Winter squash
Vitamin K 4.4µg 2.8µg Winter squash
Tryptophan 0.013mg 0.002mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg 0.009mg Winter squash
Methionine 0.011mg 0.003mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.016g Wax gourd
Monounsaturated Fat 0.026g 0.037g Wax gourd
Polyunsaturated fat 0.147g 0.088g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
6%
Wax gourd
Minerals Daily Need Coverage Score
12%
Winter squash
8%
Wax gourd

Comparison summary

Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 106mg)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.