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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, Vitamin B6, Fiber, Potassium, Copper, Manganese, and Vitamin B2.
  • Winter squash covers your daily need of Vitamin A 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 MagnesiumMagnesium +30%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +4720%
Contains more IronIron +15.8%
Contains more CopperCopper +272.7%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +233.9%
Contains more SeleniumSelenium +100%
Contains more ZincZinc +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.
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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +6600%
Contains more Vitamin B3Vitamin B3 +28.9%
Contains more Vitamin B5Vitamin B5 +93.4%
Contains more Vitamin B6Vitamin B6 +403.1%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +400%
Contains more CholineCholine +116.3%
Contains more Vitamin B1Vitamin B1 +112.5%
~equal in Vitamin C ~10.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +122.5%
Contains more FatsFats +75%
Contains more CarbsCarbs +191.1%
Contains more OtherOther +133.3%
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 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
Contains more Poly. FatPolyunsaturated fat +67%
Contains less Sat. FatSaturated Fat -77.8%
Contains more Mono. FatMonounsaturated 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
Calories 37kcal 14kcal Winter squash
Protein 0.89g 0.4g Winter squash
Fats 0.35g 0.2g Winter squash
Vitamin C 9.6mg 10.5mg Wax gourd
Net carbs 6.05g 2.04g Winter squash
Carbs 8.85g 3.04g Winter squash
Magnesium 13mg 10mg Winter squash
Calcium 22mg 18mg Winter squash
Potassium 241mg 5mg Winter squash
Iron 0.44mg 0.38mg Winter squash
Sugar 3.3g 1.18g Wax gourd
Fiber 2.8g 1g Winter squash
Copper 0.082mg 0.022mg Winter squash
Zinc 0.22mg 0.59mg Wax gourd
Phosphorus 19mg 17mg Winter squash
Sodium 1mg 107mg Winter squash
Vitamin A 5223IU 0IU Winter squash
Vitamin A 261µg 0µg Winter squash
Vitamin E 0.12mg 0.08mg Winter squash
Manganese 0.187mg 0.056mg Winter squash
Selenium 0.4µg 0.2µg Winter squash
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
Vitamin K 4.4µg 2.8µg Winter squash
Folate 20µg 4µg Winter squash
Choline 10.6mg 4.9mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Wax gourd
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
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.