Wax gourd vs. Vegetable — In-Depth Nutrition Comparison

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How are wax gourd and vegetable different?

Wax gourd is richer in vitamin C, while vegetable is higher in vitamin A, vitamin K, manganese, fiber, vitamin B2, copper, and iron.
Vegetable covers your daily need for vitamin A, 86% more than wax gourd.
Wax gourd contains 3 times more vitamin C than vegetable. Wax gourd contains 10.5mg of vitamin C, while vegetable contains 3.2mg.

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

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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

Vegetable

Contains more ZincZinc

+20.4%

Contains more MagnesiumMagnesium	+120%
Contains more CalciumCalcium	+38.9%
Contains more PotassiumPotassium	+3280%
Contains more IronIron	+115.8%
Contains more CopperCopper	+277.3%
Contains more PhosphorusPhosphorus	+200%
Contains less SodiumSodium	-67.3%
Contains more ManganeseManganese	+576.8%
Contains more SeleniumSelenium	+50%

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

Vegetable

Contains more Vitamin CVitamin C

+228.1%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+375%
Contains more Vitamin B1Vitamin B1	+108.8%
Contains more Vitamin B2Vitamin B2	+11900%
Contains more Vitamin B3Vitamin B3	+121.6%
Contains more Vitamin B5Vitamin B5	+24.8%
Contains more Vitamin B6Vitamin B6	+131.3%
Contains more Vitamin KVitamin K	+739.3%
Contains more FolateFolate	+375%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	0µg	214µg	24%
Vitamin K	2.8µg	23.5µg	17%
Fiber	1g	4.4g	14%
Manganese	0.056mg	0.379mg	14%
Vitamin B2	0.001mg	0.12mg	9%
Vitamin C	10.5mg	3.2mg	8%
Copper	0.022mg	0.083mg	7%
Iron	0.38mg	0.82mg	6%
Protein	0.4g	2.86g	5%
Potassium	5mg	169mg	5%
Phosphorus	17mg	51mg	5%
Folate	4µg	19µg	4%
Calories	14kcal	65kcal	3%
Carbs	3.04g	13.09g	3%
Magnesium	10mg	22mg	3%
Sodium	107mg	35mg	3%
Vitamin B1	0.034mg	0.071mg	3%
Vitamin B3	0.384mg	0.851mg	3%
Vitamin B6	0.032mg	0.074mg	3%
Choline	4.9mg	24.1mg	3%
Vitamin E	0.08mg	0.38mg	2%
Calcium	18mg	25mg	1%
Zinc	0.59mg	0.49mg	1%
Vitamin B5	0.121mg	0.151mg	1%
Protein per 100 calories	2.9g	4.4g	N/A
Calories per 10 g protein	350kcal	227kcal	N/A
Weight per 100 calories	714g	154g	N/A
Fats	0.2g	0.15g	0%
Net carbs	2.04g	8.69g	N/A
Sugar	1.18g	3.12g	N/A
Selenium	0.2µg	0.3µg	0%
Saturated fat	0.016g	0.031g	0%
Monounsaturated fat	0.037g	0.01g	0%
Polyunsaturated fat	0.088g	0.072g	0%
Tryptophan	0.002mg	0.029mg	0%
Threonine		0.115mg	0%
Isoleucine		0.139mg	0%
Leucine		0.19mg	0%
Lysine	0.009mg	0.17mg	0%
Methionine	0.003mg	0.034mg	0%
Phenylalanine		0.12mg	0%
Valine		0.149mg	0%
Histidine		0.073mg	0%