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  6. Russet potato vs. Wax gourd

Russet potato vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between russet potatoes and wax gourd

  • The amount of vitamin B6, potassium, copper, iron, phosphorus, manganese, carbs, vitamin B3, folate, and protein in russet potatoes is higher than in wax gourd.
  • Russet potatoes cover your daily vitamin B6 needs 25% more than wax gourd.
  • Wax gourd has 110 times less potassium than russet potatoes. Russet potatoes have 550mg of potassium, while wax gourd has 5mg.

Specific food types used in this comparison are Potatoes, Russet, flesh, and skin, baked and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Russet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 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 MagnesiumMagnesium +200%
Contains more PotassiumPotassium +10900%
Contains more IronIron +181.6%
Contains more CopperCopper +386.4%
Contains more PhosphorusPhosphorus +317.6%
Contains less SodiumSodium -86.9%
Contains more ManganeseManganese +307.1%
Contains more SeleniumSelenium +150%
Contains more ZincZinc +68.6%
~equal in Calcium ~18mg

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.
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 28% 0% 0.33% 1.4% 17% 11% 25% 23% 82% 0% 5% 20%
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 +97.1%
Contains more Vitamin B2Vitamin B2 +4700%
Contains more Vitamin B3Vitamin B3 +251%
Contains more Vitamin B5Vitamin B5 +214%
Contains more Vitamin B6Vitamin B6 +1006.3%
Contains more FolateFolate +550%
Contains more Vitamin CVitamin C +26.5%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin KVitamin K +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Wax gourd DV% diff.
Vitamin B6 0.354mg 0.032mg 25%
Potassium 550mg 5mg 16%
Iron 1.07mg 0.38mg 9%
Copper 0.107mg 0.022mg 9%
Phosphorus 71mg 17mg 8%
Starch 17.45g 7%
Manganese 0.228mg 0.056mg 7%
Carbs 21.44g 3.04g 6%
Vitamin B3 1.348mg 0.384mg 6%
Folate 26µg 4µg 6%
Magnesium 30mg 10mg 5%
Fiber 2.3g 1g 5%
Vitamin B5 0.38mg 0.121mg 5%
Calories 97kcal 14kcal 4%
Protein 2.63g 0.4g 4%
Sodium 14mg 107mg 4%
Vitamin B2 0.048mg 0.001mg 4%
Vitamin B1 0.067mg 0.034mg 3%
Vitamin C 8.3mg 10.5mg 2%
Zinc 0.35mg 0.59mg 2%
Choline 15mg 4.9mg 2%
Selenium 0.5µg 0.2µg 1%
Vitamin K 2µg 2.8µg 1%
Protein per 100 calories 2.7g 2.9g N/A
Calories per 10 g protein 369kcal 350kcal N/A
Weight per 100 calories 103g 714g N/A
Fats 0.13g 0.2g 0%
Net carbs 19.14g 2.04g N/A
Calcium 18mg 18mg 0%
Sugar 1.08g 1.18g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.07mg 0.08mg 0%
Saturated fat 0.032g 0.016g 0%
Monounsaturated fat 0.003g 0.037g 0%
Polyunsaturated fat 0.054g 0.088g 0%
Tryptophan 0.027mg 0.002mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0.009mg 0%
Methionine 0.041mg 0.003mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +557.5%
Contains more CarbsCarbs +605.3%
Contains more FatsFats +53.8%
Contains more WaterWater +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 -50%
Contains more Mono. FatMonounsaturated fat +1133.3%
Contains more Poly. FatPolyunsaturated fat +63%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.