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  6. Zucchini vs. Wax gourd

Zucchini vs. Wax gourd — In-Depth Nutrition Comparison

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Differences between Zucchini and Wax gourd

  • Wax gourd contains less Vitamin B6, Vitamin C, Potassium, Vitamin B2, and Manganese than Zucchini.
  • Wax gourd contains 94 times less Vitamin B2 than Zucchini. Zucchini contains 0.094mg of Vitamin B2, while Wax gourd contains 0.001mg.
  • The amount of Sodium in Zucchini is lower.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Zucchini 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.
Zucchini
Zucchini
6
:
3
Wax gourd
Wax gourd
Contains more Magnesium +80%
Contains more Phosphorus +123.5%
Contains more Potassium +5120%
Contains less Sodium -92.5%
Contains more Copper +140.9%
Contains more Manganese +216.1%
Contains more Calcium +12.5%
Contains more Zinc +84.4%
Equal in Iron - 0.38
Equal in Selenium - 0.2
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Magnesium +80%
Contains more Phosphorus +123.5%
Contains more Potassium +5120%
Contains less Sodium -92.5%
Contains more Copper +140.9%
Contains more Manganese +216.1%
Contains more Calcium +12.5%
Contains more Zinc +84.4%
Equal in Iron - 0.38
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.
Zucchini
Zucchini
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +70.5%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +9300%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B6 +409.4%
Contains more Folate +500%
Contains more Vitamin K +53.6%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 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 C +70.5%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +9300%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B6 +409.4%
Contains more Folate +500%
Contains more Vitamin K +53.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
4
:
1
Wax gourd
Wax gourd
Contains more Protein +202.5%
Contains more Fats +60%
Contains more Other +90%
Equal in Carbs - 3.04
Equal in Water - 96.06
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +202.5%
Contains more Fats +60%
Contains more Other +90%
Equal in Carbs - 3.04
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Wax gourd
Wax gourd
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +236.4%
Equal in Polyunsaturated fat - 0.088
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -81%
Contains more Monounsaturated Fat +236.4%
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.
Zucchini Wax gourd
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Zucchini Wax gourd Opinion
Net carbs 2.11g 2.04g Zucchini
Protein 1.21g 0.4g Zucchini
Fats 0.32g 0.2g Zucchini
Carbs 3.11g 3.04g Zucchini
Calories 17kcal 14kcal Zucchini
Fructose 1.38g Zucchini
Sugar 2.5g 1.18g Wax gourd
Fiber 1g 1g
Calcium 16mg 18mg Wax gourd
Iron 0.37mg 0.38mg Wax gourd
Magnesium 18mg 10mg Zucchini
Phosphorus 38mg 17mg Zucchini
Potassium 261mg 5mg Zucchini
Sodium 8mg 107mg Zucchini
Zinc 0.32mg 0.59mg Wax gourd
Copper 0.053mg 0.022mg Zucchini
Manganese 0.177mg 0.056mg Zucchini
Selenium 0.2µg 0.2µg
Vitamin A 200IU 0IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.08mg Zucchini
Vitamin C 17.9mg 10.5mg Zucchini
Vitamin B1 0.045mg 0.034mg Zucchini
Vitamin B2 0.094mg 0.001mg Zucchini
Vitamin B3 0.451mg 0.384mg Zucchini
Vitamin B5 0.204mg 0.121mg Zucchini
Vitamin B6 0.163mg 0.032mg Zucchini
Folate 24µg 4µg Zucchini
Vitamin K 4.3µg 2.8µg Zucchini
Tryptophan 0.01mg 0.002mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg 0.009mg Zucchini
Methionine 0.018mg 0.003mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g 0.016g Wax gourd
Monounsaturated Fat 0.011g 0.037g Wax gourd
Polyunsaturated fat 0.091g 0.088g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
6%
Wax gourd
Minerals Daily Need Coverage Score
12%
Zucchini
8%
Wax gourd

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 99mg)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 15)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.