Corn vs. Wax gourd — In-Depth Nutrition Comparison

Compare

Important differences between corn and wax gourd

Corn has more vitamin B5, phosphorus, vitamin B6, vitamin B3, potassium, fiber, and vitamin A; however, wax gourd has more vitamin C.
Corn's daily need coverage for vitamin B5 is 13% more.
Corn is lower in sodium.

The food varieties used in the comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

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.

Corn

Wax gourd

Contains more MagnesiumMagnesium	+160%
Contains more PotassiumPotassium	+4260%
Contains more IronIron	+18.4%
Contains more CopperCopper	+122.7%
Contains more PhosphorusPhosphorus	+352.9%
Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+198.2%

Contains more CalciumCalcium

+500%

~equal in Zinc ~0.59mg

~equal in Selenium ~0.2µg

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.

Corn

Wax gourd

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+12.5%
Contains more Vitamin B1Vitamin B1	+173.5%
Contains more Vitamin B2Vitamin B2	+5600%
Contains more Vitamin B3Vitamin B3	+338.3%
Contains more Vitamin B5Vitamin B5	+554.5%
Contains more Vitamin B6Vitamin B6	+334.4%
Contains more FolateFolate	+475%

Contains more Vitamin CVitamin C	+90.9%
Contains more Vitamin KVitamin K	+600%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B5	0.792mg	0.121mg	13%
Phosphorus	77mg	17mg	9%
Vitamin B3	1.683mg	0.384mg	8%
Vitamin B6	0.139mg	0.032mg	8%
Protein	3.41g	0.4g	6%
Vitamin C	5.5mg	10.5mg	6%
Carbs	20.98g	3.04g	6%
Potassium	218mg	5mg	6%
Fiber	2.4g	1g	6%
Sodium	1mg	107mg	5%
Manganese	0.167mg	0.056mg	5%
Vitamin B1	0.093mg	0.034mg	5%
Folate	23µg	4µg	5%
Calories	96kcal	14kcal	4%
Magnesium	26mg	10mg	4%
Vitamin B2	0.057mg	0.001mg	4%
Choline	29.1mg	4.9mg	4%
Copper	0.049mg	0.022mg	3%
Starch	7.17g		3%
Polyunsaturated fat	0.603g	0.088g	3%
Fats	1.5g	0.2g	2%
Calcium	3mg	18mg	2%
Vitamin K	0.4µg	2.8µg	2%
Iron	0.45mg	0.38mg	1%
Vitamin A	13µg	0µg	1%
Saturated fat	0.197g	0.016g	1%
Monounsaturated fat	0.374g	0.037g	1%
Fructose	0.79g		1%
Protein per 100 calories	3.6g	2.9g	N/A
Calories per 10 g protein	282kcal	350kcal	N/A
Weight per 100 calories	104g	714g	N/A
Net carbs	18.58g	2.04g	N/A
Sugar	4.54g	1.18g	N/A
Zinc	0.62mg	0.59mg	0%
Vitamin E	0.09mg	0.08mg	0%
Selenium	0.2µg	0.2µg	0%
Tryptophan	0.023mg	0.002mg	0%
Threonine	0.133mg		0%
Isoleucine	0.133mg		0%
Leucine	0.358mg		0%
Lysine	0.141mg	0.009mg	0%
Methionine	0.069mg	0.003mg	0%
Phenylalanine	0.155mg		0%
Valine	0.191mg		0%
Histidine	0.091mg		0%