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.

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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

Yam

Contains more CalciumCalcium	+28.6%
Contains more ZincZinc	+195%

Contains more MagnesiumMagnesium	+80%
Contains more PotassiumPotassium	+13300%
Contains more IronIron	+36.8%
Contains more CopperCopper	+590.9%
Contains more PhosphorusPhosphorus	+188.2%
Contains less SodiumSodium	-92.5%
Contains more ManganeseManganese	+562.5%
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.

Wax gourd

Yam

Contains more Vitamin KVitamin K

+21.7%

Contains more Vitamin CVitamin C	+15.2%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+325%
Contains more Vitamin B1Vitamin B1	+179.4%
Contains more Vitamin B2Vitamin B2	+2700%
Contains more Vitamin B3Vitamin B3	+43.8%
Contains more Vitamin B5Vitamin B5	+157%
Contains more Vitamin B6Vitamin B6	+612.5%
Contains more FolateFolate	+300%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Potassium	5mg	670mg	20%
Vitamin B6	0.032mg	0.228mg	15%
Copper	0.022mg	0.152mg	14%
Manganese	0.056mg	0.371mg	14%
Fiber	1g	3.9g	12%
Carbs	3.04g	27.48g	8%
Calories	14kcal	116kcal	5%
Phosphorus	17mg	49mg	5%
Vitamin B1	0.034mg	0.095mg	5%
Zinc	0.59mg	0.2mg	4%
Sodium	107mg	8mg	4%
Vitamin B5	0.121mg	0.311mg	4%
Folate	4µg	16µg	3%
Protein	0.4g	1.49g	2%
Vitamin C	10.5mg	12.1mg	2%
Magnesium	10mg	18mg	2%
Iron	0.38mg	0.52mg	2%
Vitamin E	0.08mg	0.34mg	2%
Vitamin B2	0.001mg	0.028mg	2%
Choline	4.9mg	16.2mg	2%
Vitamin A	0µg	6µg	1%
Selenium	0.2µg	0.7µg	1%
Vitamin B3	0.384mg	0.552mg	1%
Protein per 100 calories	2.9g	1.3g	N/A
Calories per 10 g protein	350kcal	779kcal	N/A
Weight per 100 calories	714g	86g	N/A
Fats	0.2g	0.14g	0%
Net carbs	2.04g	23.58g	N/A
Calcium	18mg	14mg	0%
Sugar	1.18g	0.49g	N/A
Vitamin K	2.8µg	2.3µg	0%
Saturated fat	0.016g	0.029g	0%
Monounsaturated fat	0.037g	0.005g	0%
Polyunsaturated fat	0.088g	0.06g	0%
Tryptophan	0.002mg	0.012mg	0%
Threonine		0.052mg	0%
Isoleucine		0.05mg	0%
Leucine		0.094mg	0%
Lysine	0.009mg	0.058mg	0%
Methionine	0.003mg	0.02mg	0%
Phenylalanine		0.069mg	0%
Valine		0.06mg	0%
Histidine		0.033mg	0%