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  6. Garlic vs. Wax gourd

Garlic vs. Wax gourd — In-Depth Nutrition Comparison

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How are garlic and wax gourd different?

  • Garlic has more vitamin B6, manganese, copper, selenium, vitamin C, phosphorus, iron, calcium, vitamin B1, and potassium than wax gourd.
  • Daily need coverage for vitamin B6 for garlic is 93% higher.
  • Garlic contains 80 times more potassium than wax gourd. While garlic contains 401mg of potassium, wax gourd contains only 5mg.

Garlic, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Garlic vs Wax gourd infographic
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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.
Garlic
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +150%
Contains more CalciumCalcium +905.6%
Contains more PotassiumPotassium +7920%
Contains more IronIron +347.4%
Contains more CopperCopper +1259.1%
Contains more ZincZinc +96.6%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +2885.7%
Contains more SeleniumSelenium +7000%

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.
Garlic
Garlic
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin CVitamin C +197.1%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B2Vitamin B2 +10900%
Contains more Vitamin B3Vitamin B3 +82.3%
Contains more Vitamin B5Vitamin B5 +392.6%
Contains more Vitamin B6Vitamin B6 +3759.4%
Contains more Vitamin KVitamin K +64.7%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Wax gourd DV% diff.
Vitamin B6 1.235mg 0.032mg 93%
Manganese 1.672mg 0.056mg 70%
Copper 0.299mg 0.022mg 31%
Selenium 14.2µg 0.2µg 25%
Vitamin C 31.2mg 10.5mg 23%
Phosphorus 153mg 17mg 19%
Iron 1.7mg 0.38mg 17%
Calcium 181mg 18mg 16%
Vitamin B1 0.2mg 0.034mg 14%
Protein 6.36g 0.4g 12%
Potassium 401mg 5mg 12%
Carbs 33.06g 3.04g 10%
Vitamin B5 0.596mg 0.121mg 10%
Vitamin B2 0.11mg 0.001mg 8%
Calories 149kcal 14kcal 7%
Zinc 1.16mg 0.59mg 5%
Magnesium 25mg 10mg 4%
Fiber 2.1g 1g 4%
Sodium 17mg 107mg 4%
Choline 23.2mg 4.9mg 3%
Vitamin B3 0.7mg 0.384mg 2%
Vitamin K 1.7µg 2.8µg 1%
Polyunsaturated fat 0.249g 0.088g 1%
Protein per 100 calories 4.3g 2.9g N/A
Calories per 10 g protein 234kcal 350kcal N/A
Weight per 100 calories 67g 714g N/A
Fats 0.5g 0.2g 0%
Net carbs 30.96g 2.04g N/A
Sugar 1g 1.18g N/A
Vitamin E 0.08mg 0.08mg 0%
Folate 3µg 4µg 0%
Saturated fat 0.089g 0.016g 0%
Monounsaturated fat 0.011g 0.037g 0%
Tryptophan 0.066mg 0.002mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0.009mg 0%
Methionine 0.076mg 0.003mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +1490%
Contains more FatsFats +150%
Contains more CarbsCarbs +987.5%
Contains more OtherOther +400%
Contains more WaterWater +64%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 +183%
Contains less Sat. FatSaturated fat -82%
Contains more Mono. FatMonounsaturated fat +236.4%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.