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.
| 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.
| 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% |
| Contains more CholineCholine | +230.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +42.9% |
| Contains more WaterWater | +37% |
| Contains more ProteinProtein | +272.5% |
| Contains more CarbsCarbs | +803.9% |
| Contains more OtherOther | +153.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -44.8% |
| Contains more Mono. FatMonounsaturated Fat | +640% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 14kcal | 116kcal |
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| Protein | 0.4g | 1.49g |
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| Fats | 0.2g | 0.14g |
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| Vitamin C | 10.5mg | 12.1mg |
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| Net carbs | 2.04g | 23.58g |
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| Carbs | 3.04g | 27.48g |
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| Magnesium | 10mg | 18mg |
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| Calcium | 18mg | 14mg |
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| Potassium | 5mg | 670mg |
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| Iron | 0.38mg | 0.52mg |
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| Sugar | 1.18g | 0.49g |
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| Fiber | 1g | 3.9g |
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| Copper | 0.022mg | 0.152mg |
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| Zinc | 0.59mg | 0.2mg |
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| Phosphorus | 17mg | 49mg |
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| Sodium | 107mg | 8mg |
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| Vitamin A | 0IU | 122IU |
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| Vitamin A | 0µg | 6µg |
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| Vitamin E | 0.08mg | 0.34mg |
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| Manganese | 0.056mg | 0.371mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin B1 | 0.034mg | 0.095mg |
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| Vitamin B2 | 0.001mg | 0.028mg |
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| Vitamin B3 | 0.384mg | 0.552mg |
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| Vitamin B5 | 0.121mg | 0.311mg |
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| Vitamin B6 | 0.032mg | 0.228mg |
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| Vitamin K | 2.8µg | 2.3µg |
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| Folate | 4µg | 16µg |
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| Choline | 4.9mg | 16.2mg |
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| Saturated Fat | 0.016g | 0.029g |
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| Monounsaturated Fat | 0.037g | 0.005g |
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| Polyunsaturated fat | 0.088g | 0.06g |
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| Tryptophan | 0.002mg | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.009mg | 0.058mg |
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| Methionine | 0.003mg | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
8%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 99mg)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Wax gourd is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 51)
Which food is cheaper?
Wax gourd is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)