Wax gourd vs. Corn — In-Depth Nutrition Comparison

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Important differences between wax gourd and corn

Wax gourd has more vitamin C; however, corn has more vitamin B5, phosphorus, vitamin B6, vitamin B3, potassium, fiber, and vitamin A.
Corn's daily need coverage for vitamin B5 is 13% more.
Wax gourd has 107 times more sodium than corn. Wax gourd has 107mg of sodium, while corn has 1mg.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

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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.

Wax gourd

Corn

Contains more CalciumCalcium

+500%

Contains more MagnesiumMagnesium	+160%
Contains more PotassiumPotassium	+4260%
Contains more IronIron	+18.4%
Contains more CopperCopper	+122.7%
Contains more PhosphorusPhosphorus	+352.9%
Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+198.2%

~equal in Zinc ~0.62mg

~equal in Selenium ~0.2µg

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.

Wax gourd

Corn

Contains more Vitamin CVitamin C	+90.9%
Contains more Vitamin KVitamin K	+600%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+12.5%
Contains more Vitamin B1Vitamin B1	+173.5%
Contains more Vitamin B2Vitamin B2	+5600%
Contains more Vitamin B3Vitamin B3	+338.3%
Contains more Vitamin B5Vitamin B5	+554.5%
Contains more Vitamin B6Vitamin B6	+334.4%
Contains more FolateFolate	+475%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B5	0.121mg	0.792mg	13%
Phosphorus	17mg	77mg	9%
Vitamin B3	0.384mg	1.683mg	8%
Vitamin B6	0.032mg	0.139mg	8%
Protein	0.4g	3.41g	6%
Vitamin C	10.5mg	5.5mg	6%
Carbs	3.04g	20.98g	6%
Potassium	5mg	218mg	6%
Fiber	1g	2.4g	6%
Sodium	107mg	1mg	5%
Manganese	0.056mg	0.167mg	5%
Vitamin B1	0.034mg	0.093mg	5%
Folate	4µg	23µg	5%
Calories	14kcal	96kcal	4%
Magnesium	10mg	26mg	4%
Vitamin B2	0.001mg	0.057mg	4%
Choline	4.9mg	29.1mg	4%
Copper	0.022mg	0.049mg	3%
Starch		7.17g	3%
Polyunsaturated fat	0.088g	0.603g	3%
Fats	0.2g	1.5g	2%
Calcium	18mg	3mg	2%
Vitamin K	2.8µg	0.4µg	2%
Iron	0.38mg	0.45mg	1%
Vitamin A	0µg	13µg	1%
Saturated fat	0.016g	0.197g	1%
Monounsaturated fat	0.037g	0.374g	1%
Fructose		0.79g	1%
Protein per 100 calories	2.9g	3.6g	N/A
Calories per 10 g protein	350kcal	282kcal	N/A
Weight per 100 calories	714g	104g	N/A
Net carbs	2.04g	18.58g	N/A
Sugar	1.18g	4.54g	N/A
Zinc	0.59mg	0.62mg	0%
Vitamin E	0.08mg	0.09mg	0%
Selenium	0.2µg	0.2µg	0%
Tryptophan	0.002mg	0.023mg	0%
Threonine		0.133mg	0%
Isoleucine		0.133mg	0%
Leucine		0.358mg	0%
Lysine	0.009mg	0.141mg	0%
Methionine	0.003mg	0.069mg	0%
Phenylalanine		0.155mg	0%
Valine		0.191mg	0%
Histidine		0.091mg	0%