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  6. Wax gourd vs. Wakame

Wax gourd vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between wax gourd and wakame

  • Wax gourd has less manganese, folate, copper, magnesium, iron, vitamin B2, calcium, vitamin B5, and phosphorus than wakame.
  • Wakame covers your daily need for manganese, 58% more than wax gourd.
  • Wax gourd has less sodium.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Seaweed, wakame, raw.

Infographic

Wax gourd vs Wakame 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%
Wakame
Wakame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more ZincZinc +55.3%
Contains less SodiumSodium -87.7%
Contains more MagnesiumMagnesium +970%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +900%
Contains more IronIron +473.7%
Contains more CopperCopper +1190.9%
Contains more PhosphorusPhosphorus +370.6%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +250%

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%
Wakame
Wakame
8
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% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B6Vitamin B6 +1500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +22900%
Contains more Vitamin B3Vitamin B3 +316.7%
Contains more Vitamin B5Vitamin B5 +476%
Contains more Vitamin KVitamin K +89.3%
Contains more FolateFolate +4800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Wakame DV% diff.
Manganese 0.056mg 1.4mg 58%
Folate 4µg 196µg 48%
Sodium 107mg 872mg 33%
Copper 0.022mg 0.284mg 29%
Magnesium 10mg 107mg 23%
Iron 0.38mg 2.18mg 23%
Vitamin B2 0.001mg 0.23mg 18%
Calcium 18mg 150mg 13%
Vitamin B5 0.121mg 0.697mg 12%
Phosphorus 17mg 80mg 9%
Vitamin C 10.5mg 3mg 8%
Vitamin B3 0.384mg 1.6mg 8%
Vitamin E 0.08mg 1mg 6%
Protein 0.4g 3.03g 5%
Calories 14kcal 45kcal 2%
Carbs 3.04g 9.14g 2%
Fiber 1g 0.5g 2%
Zinc 0.59mg 0.38mg 2%
Vitamin A 0µg 18µg 2%
Vitamin B1 0.034mg 0.06mg 2%
Vitamin B6 0.032mg 0.002mg 2%
Vitamin K 2.8µg 5.3µg 2%
Choline 4.9mg 13.9mg 2%
Fats 0.2g 0.64g 1%
Potassium 5mg 50mg 1%
Selenium 0.2µg 0.7µg 1%
Saturated fat 0.016g 0.13g 1%
Polyunsaturated fat 0.088g 0.218g 1%
Protein per 100 calories 2.9g 6.7g N/A
Calories per 10 g protein 350kcal 149kcal N/A
Weight per 100 calories 714g 222g N/A
Net carbs 2.04g 8.64g N/A
Sugar 1.18g 0.65g N/A
Monounsaturated fat 0.037g 0.058g 0%
Tryptophan 0.002mg 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.009mg 0.112mg 0%
Methionine 0.003mg 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +20.1%
Contains more ProteinProtein +657.5%
Contains more FatsFats +220%
Contains more CarbsCarbs +200.7%
Contains more OtherOther +2300%

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +56.8%
Contains more Poly. FatPolyunsaturated fat +147.7%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.