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  6. Seaweed vs. Wax gourd

Seaweed vs. Wax gourd — In-Depth Nutrition Comparison

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How are seaweed and wax gourd different?

  • Seaweed is higher in vitamin K, folate, iron, magnesium, calcium, copper, vitamin B2, vitamin B5, and manganese; however, wax gourd is richer in vitamin C.
  • Daily need coverage for vitamin K for seaweed is 53% higher.
  • Seaweed contains 150 times more vitamin B2 than wax gourd. While seaweed contains 0.15mg of vitamin B2, wax gourd contains only 0.001mg.

Seaweed, kelp, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Seaweed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 +1110%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +1680%
Contains more IronIron +650%
Contains more CopperCopper +490.9%
Contains more ZincZinc +108.5%
Contains more PhosphorusPhosphorus +147.1%
Contains more ManganeseManganese +257.1%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -54.1%

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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
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 EVitamin E +987.5%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +14900%
Contains more Vitamin B3Vitamin B3 +22.4%
Contains more Vitamin B5Vitamin B5 +430.6%
Contains more Vitamin KVitamin K +2257.1%
Contains more FolateFolate +4400%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B6Vitamin B6 +1500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Wax gourd DV% diff.
Vitamin K 66µg 2.8µg 53%
Folate 180µg 4µg 44%
Iron 2.85mg 0.38mg 31%
Magnesium 121mg 10mg 26%
Calcium 168mg 18mg 15%
Copper 0.13mg 0.022mg 12%
Vitamin B2 0.15mg 0.001mg 11%
Vitamin B5 0.642mg 0.121mg 10%
Vitamin C 3mg 10.5mg 8%
Zinc 1.23mg 0.59mg 6%
Manganese 0.2mg 0.056mg 6%
Sodium 233mg 107mg 5%
Vitamin E 0.87mg 0.08mg 5%
Phosphorus 42mg 17mg 4%
Protein 1.68g 0.4g 3%
Carbs 9.57g 3.04g 2%
Potassium 89mg 5mg 2%
Vitamin B6 0.002mg 0.032mg 2%
Calories 43kcal 14kcal 1%
Fats 0.56g 0.2g 1%
Fiber 1.3g 1g 1%
Vitamin A 6µg 0µg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B1 0.05mg 0.034mg 1%
Vitamin B3 0.47mg 0.384mg 1%
Choline 12.8mg 4.9mg 1%
Saturated fat 0.247g 0.016g 1%
Protein per 100 calories 3.9g 2.9g N/A
Calories per 10 g protein 256kcal 350kcal N/A
Weight per 100 calories 233g 714g N/A
Net carbs 8.27g 2.04g N/A
Sugar 0.6g 1.18g N/A
Monounsaturated fat 0.098g 0.037g 0%
Polyunsaturated fat 0.047g 0.088g 0%
Tryptophan 0.048mg 0.002mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0.009mg 0%
Methionine 0.025mg 0.003mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +320%
Contains more FatsFats +180%
Contains more CarbsCarbs +214.8%
Contains more OtherOther +2103.3%
Contains more WaterWater +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 +164.9%
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +87.2%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.