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  6. Wax gourd vs. Edamame

Wax gourd vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between wax gourd and edamame?

  • Wax gourd has less folate, manganese, copper, iron, phosphorus, vitamin K, fiber, vitamin B1, magnesium, and potassium than edamame.
  • Edamame's daily need coverage for folate is 77% higher.

We used Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Edamame, frozen, prepared types in this comparison.

Infographic

Wax gourd vs Edamame 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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Edamame
Edamame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +8620%
Contains more IronIron +497.4%
Contains more CopperCopper +1468.2%
Contains more ZincZinc +132.2%
Contains more PhosphorusPhosphorus +894.1%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +1728.6%
Contains more SeleniumSelenium +300%

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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin CVitamin C +72.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B2Vitamin B2 +15400%
Contains more Vitamin B3Vitamin B3 +138.3%
Contains more Vitamin B5Vitamin B5 +226.4%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin KVitamin K +853.6%
Contains more FolateFolate +7675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Edamame DV% diff.
Folate 4µg 311µg 77%
Manganese 0.056mg 1.024mg 42%
Copper 0.022mg 0.345mg 36%
Iron 0.38mg 2.27mg 24%
Protein 0.4g 11.91g 23%
Phosphorus 17mg 169mg 22%
Vitamin K 2.8µg 26.7µg 20%
Fiber 1g 5.2g 17%
Vitamin B1 0.034mg 0.2mg 14%
Polyunsaturated fat 0.088g 2.156g 14%
Magnesium 10mg 64mg 13%
Potassium 5mg 436mg 13%
Vitamin B2 0.001mg 0.155mg 12%
Choline 4.9mg 56.3mg 9%
Fats 0.2g 5.2g 8%
Zinc 0.59mg 1.37mg 7%
Calories 14kcal 121kcal 5%
Vitamin C 10.5mg 6.1mg 5%
Calcium 18mg 63mg 5%
Vitamin B5 0.121mg 0.395mg 5%
Vitamin B6 0.032mg 0.1mg 5%
Sodium 107mg 6mg 4%
Vitamin E 0.08mg 0.68mg 4%
Vitamin B3 0.384mg 0.915mg 3%
Saturated fat 0.016g 0.62g 3%
Monounsaturated fat 0.037g 1.282g 3%
Carbs 3.04g 8.91g 2%
Vitamin A 0µg 15µg 2%
Starch 1.51g 1%
Selenium 0.2µg 0.8µg 1%
Protein per 100 calories 2.9g 9.8g N/A
Calories per 10 g protein 350kcal 102kcal N/A
Weight per 100 calories 714g 83g N/A
Unsaturated / Saturated Fat ratio 7.8 5.5 N/A
Net carbs 2.04g 3.71g N/A
Sugar 1.18g 2.18g N/A
Trans fat 0g 0.009g N/A
Tryptophan 0.002mg 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.009mg 0.745mg 0%
Methionine 0.003mg 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +32%
Contains more ProteinProtein +2877.5%
Contains more FatsFats +2500%
Contains more CarbsCarbs +193.1%
Contains more OtherOther +303.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +3364.9%
Contains more Poly. FatPolyunsaturated fat +2350%

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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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.