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  6. Onion vs. Wax gourd

Onion vs. Wax gourd — In-Depth Nutrition Comparison

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What are the main differences between onions and wax gourd?

  • Wax gourd has less vitamin B6 than onions.
  • Onions have 29 times more potassium than wax gourd. Onions have 146mg of potassium, while wax gourd has 5mg.
  • Wax gourd contains less sugar.

We used Onions, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this comparison.

Infographic

Onion vs Wax gourd infographic
Infographic link

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.
Onion
Onion
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 CalciumCalcium +27.8%
Contains more PotassiumPotassium +2820%
Contains more CopperCopper +77.3%
Contains more PhosphorusPhosphorus +70.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +130.4%
Contains more SeleniumSelenium +150%
Contains more IronIron +81%
Contains more ZincZinc +247.1%
~equal in Magnesium ~10mg

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.
Onion
Onion
4
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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
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 B1Vitamin B1 +35.3%
Contains more Vitamin B2Vitamin B2 +2600%
Contains more Vitamin B6Vitamin B6 +275%
Contains more FolateFolate +375%
Contains more Vitamin CVitamin C +41.9%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +231%
Contains more Vitamin KVitamin K +600%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.121mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Wax gourd DV% diff.
Vitamin B6 0.12mg 0.032mg 7%
Potassium 146mg 5mg 4%
Zinc 0.17mg 0.59mg 4%
Sodium 4mg 107mg 4%
Folate 19µg 4µg 4%
Vitamin C 7.4mg 10.5mg 3%
Fiber 1.7g 1g 3%
Manganese 0.129mg 0.056mg 3%
Carbs 9.34g 3.04g 2%
Iron 0.21mg 0.38mg 2%
Copper 0.039mg 0.022mg 2%
Phosphorus 29mg 17mg 2%
Vitamin B2 0.027mg 0.001mg 2%
Vitamin B3 0.116mg 0.384mg 2%
Vitamin K 0.4µg 2.8µg 2%
Fructose 1.29g 2%
Calories 40kcal 14kcal 1%
Protein 1.1g 0.4g 1%
Calcium 23mg 18mg 1%
Selenium 0.5µg 0.2µg 1%
Vitamin B1 0.046mg 0.034mg 1%
Protein per 100 calories 2.8g 2.9g N/A
Calories per 10 g protein 364kcal 350kcal N/A
Weight per 100 calories 250g 714g N/A
Fats 0.1g 0.2g 0%
Net carbs 7.64g 2.04g N/A
Magnesium 10mg 10mg 0%
Sugar 4.24g 1.18g N/A
Vitamin E 0.02mg 0.08mg 0%
Vitamin B5 0.123mg 0.121mg 0%
Choline 6.1mg 4.9mg 0%
Saturated fat 0.042g 0.016g 0%
Monounsaturated fat 0.013g 0.037g 0%
Polyunsaturated fat 0.017g 0.088g 0%
Tryptophan 0.014mg 0.002mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0.009mg 0%
Methionine 0.002mg 0.003mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +175%
Contains more CarbsCarbs +207.2%
Contains more FatsFats +100%
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 less Sat. FatSaturated fat -61.9%
Contains more Mono. FatMonounsaturated fat +184.6%
Contains more Poly. FatPolyunsaturated fat +417.6%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.