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  6. Wax gourd vs. Yam

Wax gourd vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Wax gourd and Yam?

  • Wax gourd has less Potassium, Vitamin B6, Copper, Manganese, Fiber, and Vitamin B1 than Yam.
  • Yam's daily need coverage for Potassium is 20% higher.
  • Wax gourd has 13 times more Sodium than Yam. Wax gourd has 107mg of Sodium, while Yam has 8mg.

We used Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Wax gourd vs Yam 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.
Wax gourd
Wax gourd
2
:
8
Yam
Yam
Contains more Calcium +28.6%
Contains more Zinc +195%
Contains more Iron +36.8%
Contains more Magnesium +80%
Contains more Phosphorus +188.2%
Contains more Potassium +13300%
Contains less Sodium -92.5%
Contains more Copper +590.9%
Contains more Manganese +562.5%
Contains more Selenium +250%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +28.6%
Contains more Zinc +195%
Contains more Iron +36.8%
Contains more Magnesium +80%
Contains more Phosphorus +188.2%
Contains more Potassium +13300%
Contains less Sodium -92.5%
Contains more Copper +590.9%
Contains more Manganese +562.5%
Contains more Selenium +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.
Wax gourd
Wax gourd
1
:
9
Yam
Yam
Contains more Vitamin K +21.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin C +15.2%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B2 +2700%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +157%
Contains more Vitamin B6 +612.5%
Contains more Folate +300%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin K +21.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin C +15.2%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B2 +2700%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +157%
Contains more Vitamin B6 +612.5%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Yam
Yam
Contains more Fats +42.9%
Contains more Water +37%
Contains more Protein +272.5%
Contains more Carbs +803.9%
Contains more Other +153.3%
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +42.9%
Contains more Water +37%
Contains more Protein +272.5%
Contains more Carbs +803.9%
Contains more Other +153.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Yam
Yam
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +46.7%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +46.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wax gourd Yam
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Yam Opinion
Net carbs 2.04g 23.58g Yam
Protein 0.4g 1.49g Yam
Fats 0.2g 0.14g Wax gourd
Carbs 3.04g 27.48g Yam
Calories 14kcal 116kcal Yam
Sugar 1.18g 0.49g Yam
Fiber 1g 3.9g Yam
Calcium 18mg 14mg Wax gourd
Iron 0.38mg 0.52mg Yam
Magnesium 10mg 18mg Yam
Phosphorus 17mg 49mg Yam
Potassium 5mg 670mg Yam
Sodium 107mg 8mg Yam
Zinc 0.59mg 0.2mg Wax gourd
Copper 0.022mg 0.152mg Yam
Manganese 0.056mg 0.371mg Yam
Selenium 0.2µg 0.7µg Yam
Vitamin A 0IU 122IU Yam
Vitamin A RAE 0µg 6µg Yam
Vitamin E 0.08mg 0.34mg Yam
Vitamin C 10.5mg 12.1mg Yam
Vitamin B1 0.034mg 0.095mg Yam
Vitamin B2 0.001mg 0.028mg Yam
Vitamin B3 0.384mg 0.552mg Yam
Vitamin B5 0.121mg 0.311mg Yam
Vitamin B6 0.032mg 0.228mg Yam
Folate 4µg 16µg Yam
Vitamin K 2.8µg 2.3µg Wax gourd
Tryptophan 0.002mg 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.009mg 0.058mg Yam
Methionine 0.003mg 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.016g 0.029g Wax gourd
Monounsaturated Fat 0.037g 0.005g Wax gourd
Polyunsaturated fat 0.088g 0.06g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Wax gourd
15%
Yam
Minerals Daily Need Coverage Score
8%
Wax gourd
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 99mg)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 51)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.