Pumpkin vs. Wax gourd — In-Depth Nutrition Comparison
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What are the differences between pumpkins and wax gourd?
- Pumpkins are higher in vitamin A, copper, potassium, and vitamin B2, yet wax gourd is higher in vitamin C.
- Pumpkins' daily need coverage for vitamin A is 32% more.
- Pumpkins have 78 times more vitamin B2 than wax gourd. While pumpkins have 0.078mg of vitamin B2, wax gourd has only 0.001mg.
- The amount of sodium in pumpkins is lower.
We used Pumpkin, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this article.
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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 PotassiumPotassium | +4500% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +313.6% |
| Contains more PhosphorusPhosphorus | +76.5% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +58.9% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more CalciumCalcium | +20% |
| Contains more ZincZinc | +156.5% |
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 | +900% |
| Contains more Vitamin B2Vitamin B2 | +7700% |
| Contains more Vitamin B5Vitamin B5 | +66.1% |
| Contains more Vitamin B6Vitamin B6 | +37.5% |
| Contains more FolateFolate | +125% |
| Contains more Vitamin CVitamin C | +123.4% |
| Contains more Vitamin KVitamin K | +250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 288µg | 0µg | 32% |
| Copper | 0.091mg | 0.022mg | 8% |
| Potassium | 230mg | 5mg | 7% |
| Vitamin C | 4.7mg | 10.5mg | 6% |
| Vitamin B2 | 0.078mg | 0.001mg | 6% |
| Sodium | 1mg | 107mg | 5% |
| Vitamin E | 0.8mg | 0.08mg | 5% |
| Zinc | 0.23mg | 0.59mg | 3% |
| Iron | 0.57mg | 0.38mg | 2% |
| Phosphorus | 30mg | 17mg | 2% |
| Vitamin B5 | 0.201mg | 0.121mg | 2% |
| Vitamin K | 0.8µg | 2.8µg | 2% |
| Protein | 0.72g | 0.4g | 1% |
| Carbs | 4.9g | 3.04g | 1% |
| Manganese | 0.089mg | 0.056mg | 1% |
| Vitamin B6 | 0.044mg | 0.032mg | 1% |
| Folate | 9µg | 4µg | 1% |
| Polyunsaturated fat | 0.004g | 0.088g | 1% |
| Calories | 20kcal | 14kcal | 0% |
| Protein per 100 calories | 3.6g | 2.9g | N/A |
| Calories per 10 g protein | 278kcal | 350kcal | N/A |
| Weight per 100 calories | 500g | 714g | N/A |
| Fats | 0.07g | 0.2g | 0% |
| Net carbs | 3.8g | 2.04g | N/A |
| Magnesium | 9mg | 10mg | 0% |
| Calcium | 15mg | 18mg | 0% |
| Sugar | 2.08g | 1.18g | N/A |
| Fiber | 1.1g | 1g | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Vitamin B1 | 0.031mg | 0.034mg | 0% |
| Vitamin B3 | 0.413mg | 0.384mg | 0% |
| Choline | 6.2mg | 4.9mg | 0% |
| Saturated fat | 0.037g | 0.016g | 0% |
| Monounsaturated fat | 0.009g | 0.037g | 0% |
| Tryptophan | 0.009mg | 0.002mg | 0% |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.039mg | 0.009mg | 0% |
| Methionine | 0.008mg | 0.003mg | 0% |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80% |
| Contains more CarbsCarbs | +61.2% |
| Contains more FatsFats | +185.7% |
~equal in
Water
~96.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.8% |
| Contains more Mono. FatMonounsaturated fat | +311.1% |
| Contains more Poly. FatPolyunsaturated fat | +2100% |
