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  6. Wax gourd vs. Watermelon

Wax gourd vs. Watermelon — In-Depth Nutrition Comparison

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Significant differences between wax gourd and watermelon

  • Watermelon has 6 times less zinc than wax gourd. Wax gourd has 0.59mg of zinc, while watermelon has 0.1mg.
  • Watermelon contains less sodium.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Watermelon, raw.

Infographic

Wax gourd vs Watermelon infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more CalciumCalcium +157.1%
Contains more IronIron +58.3%
Contains more ZincZinc +490%
Contains more PhosphorusPhosphorus +54.5%
Contains more ManganeseManganese +47.4%
Contains more PotassiumPotassium +2140%
Contains more CopperCopper +90.9%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~10mg

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.
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 27% 0% 9.3% 1% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3%
Contains more Vitamin CVitamin C +29.6%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B3Vitamin B3 +115.7%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2000%
Contains more Vitamin B5Vitamin B5 +82.6%
Contains more Vitamin B6Vitamin B6 +40.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.033mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Watermelon DV% diff.
Sodium 107mg 1mg 5%
Zinc 0.59mg 0.1mg 4%
Fructose 3.36g 4%
Vitamin C 10.5mg 8.1mg 3%
Potassium 5mg 112mg 3%
Vitamin A 0µg 28µg 3%
Carbs 3.04g 7.55g 2%
Iron 0.38mg 0.24mg 2%
Fiber 1g 0.4g 2%
Copper 0.022mg 0.042mg 2%
Vitamin B2 0.001mg 0.021mg 2%
Vitamin B5 0.121mg 0.221mg 2%
Vitamin K 2.8µg 0.1µg 2%
Calories 14kcal 30kcal 1%
Calcium 18mg 7mg 1%
Phosphorus 17mg 11mg 1%
Manganese 0.056mg 0.038mg 1%
Vitamin B3 0.384mg 0.178mg 1%
Vitamin B6 0.032mg 0.045mg 1%
Protein 0.4g 0.61g 0%
Protein per 100 calories 2.9g 2g N/A
Calories per 10 g protein 350kcal 492kcal N/A
Weight per 100 calories 714g 333g N/A
Fats 0.2g 0.15g 0%
Net carbs 2.04g 7.15g N/A
Magnesium 10mg 10mg 0%
Sugar 1.18g 6.2g N/A
Vitamin E 0.08mg 0.05mg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B1 0.034mg 0.033mg 0%
Folate 4µg 3µg 0%
Choline 4.9mg 4.1mg 0%
Saturated fat 0.016g 0.016g 0%
Monounsaturated fat 0.037g 0.037g 0%
Polyunsaturated fat 0.088g 0.05g 0%
Tryptophan 0.002mg 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.009mg 0.062mg 0%
Methionine 0.003mg 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 0%

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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more FatsFats +33.3%
Contains more ProteinProtein +52.5%
Contains more CarbsCarbs +148.4%
~equal in Water ~91.45g

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +76%
~equal in Saturated fat ~0.016g
~equal in Monounsaturated fat ~0.037g

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.