Asparagus vs. Wax gourd — In-Depth Nutrition Comparison
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A recap on the differences between asparagus and wax gourd
- Asparagus has more vitamin K, iron, copper, folate, vitamin B2, vitamin B1, vitamin E, and potassium; however, wax gourd is higher in vitamin C.
- Asparagus covers your daily vitamin K needs 32% more than wax gourd.
- Wax gourd contains 141 times less vitamin B2 than asparagus. Asparagus contains 0.141mg of vitamin B2, while wax gourd contains 0.001mg.
Food varieties used in this article are Asparagus, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +3940% |
| Contains more IronIron | +463.2% |
| Contains more CopperCopper | +759.1% |
| Contains more PhosphorusPhosphorus | +205.9% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +182.1% |
| Contains more SeleniumSelenium | +1050% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1312.5% |
| Contains more Vitamin B1Vitamin B1 | +320.6% |
| Contains more Vitamin B2Vitamin B2 | +14000% |
| Contains more Vitamin B3Vitamin B3 | +154.7% |
| Contains more Vitamin B5Vitamin B5 | +126.4% |
| Contains more Vitamin B6Vitamin B6 | +184.4% |
| Contains more Vitamin KVitamin K | +1385.7% |
| Contains more FolateFolate | +1200% |
| Contains more Vitamin CVitamin C | +87.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 2.8µg | 32% |
| Iron | 2.14mg | 0.38mg | 22% |
| Copper | 0.189mg | 0.022mg | 19% |
| Folate | 52µg | 4µg | 12% |
| Vitamin B2 | 0.141mg | 0.001mg | 11% |
| Vitamin B1 | 0.143mg | 0.034mg | 9% |
| Vitamin E | 1.13mg | 0.08mg | 7% |
| Potassium | 202mg | 5mg | 6% |
| Vitamin C | 5.6mg | 10.5mg | 5% |
| Phosphorus | 52mg | 17mg | 5% |
| Sodium | 2mg | 107mg | 5% |
| Vitamin B6 | 0.091mg | 0.032mg | 5% |
| Protein | 2.2g | 0.4g | 4% |
| Fiber | 2.1g | 1g | 4% |
| Vitamin A | 38µg | 0µg | 4% |
| Manganese | 0.158mg | 0.056mg | 4% |
| Selenium | 2.3µg | 0.2µg | 4% |
| Vitamin B3 | 0.978mg | 0.384mg | 4% |
| Vitamin B5 | 0.274mg | 0.121mg | 3% |
| Choline | 16mg | 4.9mg | 2% |
| Magnesium | 14mg | 10mg | 1% |
| Calcium | 24mg | 18mg | 1% |
| Fructose | 1g | 1% | |
| Calories | 20kcal | 14kcal | 0% |
| Protein per 100 calories | 11g | 2.9g | N/A |
| Calories per 10 g protein | 91kcal | 350kcal | N/A |
| Weight per 100 calories | 500g | 714g | N/A |
| Fats | 0.12g | 0.2g | 0% |
| Net carbs | 1.78g | 2.04g | N/A |
| Carbs | 3.88g | 3.04g | 0% |
| Sugar | 1.88g | 1.18g | N/A |
| Zinc | 0.54mg | 0.59mg | 0% |
| Saturated fat | 0.04g | 0.016g | 0% |
| Monounsaturated fat | 0g | 0.037g | 0% |
| Polyunsaturated fat | 0.05g | 0.088g | 0% |
| Tryptophan | 0.027mg | 0.002mg | 0% |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0.009mg | 0% |
| Methionine | 0.031mg | 0.003mg | 0% |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +450% |
| Contains more CarbsCarbs | +27.6% |
| Contains more FatsFats | +66.7% |
~equal in
Water
~96.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +76% |
