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  6. Poblano vs. Wax gourd

Poblano vs. Wax gourd — In-Depth Nutrition Comparison

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Important differences between poblano and wax gourd

  • Wax gourd has less vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, manganese, vitamin B3, and vitamin B5.
  • Poblano's daily need coverage for vitamin A is 409% more.
  • Poblano has 2255 times more vitamin B2 than wax gourd. Poblano has 2.255mg of vitamin B2, while wax gourd has 0.001mg.

The food varieties used in the comparison are Peppers, ancho, dried and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Poblano 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.
Poblano
Poblano
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 +1030%
Contains more CalciumCalcium +238.9%
Contains more PotassiumPotassium +48120%
Contains more IronIron +2776.3%
Contains more CopperCopper +2209.1%
Contains more ZincZinc +140.7%
Contains more PhosphorusPhosphorus +1082.4%
Contains less SodiumSodium -59.8%
Contains more ManganeseManganese +2183.9%
Contains more SeleniumSelenium +1350%

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.
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 6.7% 0% 341% 0% 45% 520% 120% 120% 816% 0% 0% 52%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +426.5%
Contains more Vitamin B2Vitamin B2 +225400%
Contains more Vitamin B3Vitamin B3 +1567.4%
Contains more Vitamin B5Vitamin B5 +1547.1%
Contains more Vitamin B6Vitamin B6 +10946.9%
Contains more FolateFolate +1625%
Contains more Vitamin CVitamin C +425%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Wax gourd DV% diff.
Vitamin B6 3.535mg 0.032mg 269%
Vitamin B2 2.255mg 0.001mg 173%
Iron 10.93mg 0.38mg 132%
Vitamin A 1022µg 0µg 114%
Fiber 21.6g 1g 82%
Potassium 2411mg 5mg 71%
Copper 0.508mg 0.022mg 54%
Manganese 1.279mg 0.056mg 53%
Vitamin B3 6.403mg 0.384mg 38%
Vitamin B5 1.993mg 0.121mg 37%
Polyunsaturated fat 4.511g 0.088g 29%
Phosphorus 201mg 17mg 26%
Magnesium 113mg 10mg 25%
Protein 11.86g 0.4g 23%
Carbs 51.42g 3.04g 16%
Folate 69µg 4µg 16%
Calories 281kcal 14kcal 13%
Fats 8.2g 0.2g 12%
Vitamin B1 0.179mg 0.034mg 12%
Vitamin C 2mg 10.5mg 9%
Zinc 1.42mg 0.59mg 8%
Selenium 2.9µg 0.2µg 5%
Calcium 61mg 18mg 4%
Saturated fat 0.82g 0.016g 4%
Sodium 43mg 107mg 3%
Vitamin K 2.8µg 2%
Vitamin E 0.08mg 1%
Choline 4.9mg 1%
Monounsaturated fat 0.492g 0.037g 1%
Protein per 100 calories 4.2g 2.9g N/A
Calories per 10 g protein 237kcal 350kcal N/A
Weight per 100 calories 36g 714g N/A
Unsaturated / Saturated Fat ratio 6.1 7.8 N/A
Net carbs 29.82g 2.04g N/A
Sugar 1.18g N/A
Tryptophan 0.155mg 0.002mg 0%
Threonine 0.425mg 0%
Isoleucine 0.373mg 0%
Leucine 0.605mg 0%
Lysine 0.515mg 0.009mg 0%
Methionine 0.142mg 0.003mg 0%
Phenylalanine 0.361mg 0%
Valine 0.489mg 0%
Histidine 0.232mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +2865%
Contains more FatsFats +4000%
Contains more CarbsCarbs +1591.4%
Contains more OtherOther +1863.3%
Contains more WaterWater +324.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 Mono. FatMonounsaturated fat +1229.7%
Contains more Poly. FatPolyunsaturated fat +5026.1%
Contains less Sat. FatSaturated fat -98%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.