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  6. Zucchini vs. Wax gourd

Zucchini vs. Wax gourd — In-Depth Nutrition Comparison

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Differences between zucchini and wax gourd

  • Wax gourd contains less vitamin B6, vitamin C, potassium, vitamin B2, and manganese than zucchini.
  • Wax gourd contains 94 times less vitamin B2 than zucchini. Zucchini contains 0.094mg of vitamin B2, while wax gourd contains 0.001mg.
  • The amount of sodium in zucchini is lower.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Zucchini vs Wax gourd infographic
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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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +5120%
Contains more CopperCopper +140.9%
Contains more PhosphorusPhosphorus +123.5%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +216.1%
Contains more CalciumCalcium +12.5%
Contains more ZincZinc +84.4%
~equal in Iron ~0.38mg
~equal in Selenium ~0.2µg

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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
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%
Contains more Vitamin CVitamin C +70.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +32.4%
Contains more Vitamin B2Vitamin B2 +9300%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B6Vitamin B6 +409.4%
Contains more Vitamin KVitamin K +53.6%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Wax gourd DV% diff.
Vitamin B6 0.163mg 0.032mg 10%
Vitamin C 17.9mg 10.5mg 8%
Potassium 261mg 5mg 8%
Vitamin B2 0.094mg 0.001mg 7%
Manganese 0.177mg 0.056mg 5%
Folate 24µg 4µg 5%
Sodium 8mg 107mg 4%
Omega-3 (ALA) 0.061g 4%
Copper 0.053mg 0.022mg 3%
Phosphorus 38mg 17mg 3%
Protein 1.21g 0.4g 2%
Magnesium 18mg 10mg 2%
Zinc 0.32mg 0.59mg 2%
Vitamin B5 0.204mg 0.121mg 2%
Fructose 1.38g 2%
Vitamin A 10µg 0µg 1%
Vitamin B1 0.045mg 0.034mg 1%
Vitamin K 4.3µg 2.8µg 1%
Choline 9.5mg 4.9mg 1%
Calories 17kcal 14kcal 0%
Protein per 100 calories 7.1g 2.9g N/A
Calories per 10 g protein 140kcal 350kcal N/A
Weight per 100 calories 588g 714g N/A
Fats 0.32g 0.2g 0%
Net carbs 2.11g 2.04g N/A
Carbs 3.11g 3.04g 0%
Calcium 16mg 18mg 0%
Iron 0.37mg 0.38mg 0%
Sugar 2.5g 1.18g N/A
Fiber 1g 1g 0%
Vitamin E 0.12mg 0.08mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.451mg 0.384mg 0%
Saturated fat 0.084g 0.016g 0%
Monounsaturated fat 0.011g 0.037g 0%
Polyunsaturated fat 0.091g 0.088g 0%
Tryptophan 0.01mg 0.002mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0.009mg 0%
Methionine 0.018mg 0.003mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-6 (Linoleic acid) 0.03g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +202.5%
Contains more FatsFats +60%
~equal in Carbs ~3.04g
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +236.4%
~equal in Polyunsaturated fat ~0.088g

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.