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

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Important differences between sweet potatoes and wax gourd

Wax gourd has less vitamin A, vitamin B6, manganese, copper, vitamin B5, potassium, vitamin C, fiber, vitamin B2, and vitamin B3.
Sweet potatoes' daily need coverage for vitamin A is 107% more.
Sweet potatoes have 106 times more vitamin B2 than wax gourd. Sweet potatoes have 0.106mg of vitamin B2, while wax gourd has 0.001mg.

The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

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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.

Sweet potato

Wax gourd

Contains more MagnesiumMagnesium	+170%
Contains more CalciumCalcium	+111.1%
Contains more PotassiumPotassium	+9400%
Contains more IronIron	+81.6%
Contains more CopperCopper	+631.8%
Contains more PhosphorusPhosphorus	+217.6%
Contains less SodiumSodium	-66.4%
Contains more ManganeseManganese	+787.5%

Contains more ZincZinc

+84.4%

~equal in Selenium ~0.2µg

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.

Sweet potato

Wax gourd

Contains more Vitamin CVitamin C	+86.7%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+787.5%
Contains more Vitamin B1Vitamin B1	+214.7%
Contains more Vitamin B2Vitamin B2	+10500%
Contains more Vitamin B3Vitamin B3	+287.2%
Contains more Vitamin B5Vitamin B5	+630.6%
Contains more Vitamin B6Vitamin B6	+793.8%
Contains more FolateFolate	+50%

Contains more Vitamin KVitamin K

+21.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	961µg	0µg	107%
Vitamin B6	0.286mg	0.032mg	20%
Manganese	0.497mg	0.056mg	19%
Copper	0.161mg	0.022mg	15%
Vitamin B5	0.884mg	0.121mg	15%
Potassium	475mg	5mg	14%
Vitamin C	19.6mg	10.5mg	10%
Fiber	3.3g	1g	9%
Vitamin B2	0.106mg	0.001mg	8%
Vitamin B3	1.487mg	0.384mg	7%
Carbs	20.71g	3.04g	6%
Vitamin B1	0.107mg	0.034mg	6%
Phosphorus	54mg	17mg	5%
Calories	90kcal	14kcal	4%
Magnesium	27mg	10mg	4%
Iron	0.69mg	0.38mg	4%
Vitamin E	0.71mg	0.08mg	4%
Protein	2.01g	0.4g	3%
Starch	7.05g		3%
Sodium	36mg	107mg	3%
Calcium	38mg	18mg	2%
Zinc	0.32mg	0.59mg	2%
Folate	6µg	4µg	1%
Choline	13.1mg	4.9mg	1%
Fructose	0.5g		1%
Protein per 100 calories	2.2g	2.9g	N/A
Calories per 10 g protein	448kcal	350kcal	N/A
Weight per 100 calories	111g	714g	N/A
Fats	0.15g	0.2g	0%
Net carbs	17.41g	2.04g	N/A
Sugar	6.48g	1.18g	N/A
Selenium	0.2µg	0.2µg	0%
Vitamin K	2.3µg	2.8µg	0%
Saturated fat	0.052g	0.016g	0%
Monounsaturated fat	0.002g	0.037g	0%
Polyunsaturated fat	0.092g	0.088g	0%
Tryptophan	0.04mg	0.002mg	0%
Threonine	0.107mg		0%
Isoleucine	0.07mg		0%
Leucine	0.118mg		0%
Lysine	0.084mg	0.009mg	0%
Methionine	0.037mg	0.003mg	0%
Phenylalanine	0.114mg		0%
Valine	0.11mg		0%
Histidine	0.039mg		0%