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  6. Yam vs. Wax gourd

Yam vs. Wax gourd — In-Depth Nutrition Comparison

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What are the main differences between Yam and Wax gourd?

  • 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.
  • Yam has 7 times more Vitamin B6 than Wax gourd. Yam has 0.228mg of Vitamin B6, while Wax gourd has 0.032mg.
  • Yam contains less Sodium.

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

Infographic

Yam vs Wax gourd 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.
Yam
Yam
8
:
2
Wax gourd
Wax gourd
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%
Contains more Calcium +28.6%
Contains more Zinc +195%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
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%
Contains more Calcium +28.6%
Contains more Zinc +195%

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.
Yam
Yam
9
:
1
Wax gourd
Wax gourd
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%
Contains more Vitamin K +21.7%
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%
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%
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%
Contains more Vitamin K +21.7%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +46.7%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 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.
Yam Wax gourd
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 Yam Wax gourd Opinion
Net carbs 23.58g 2.04g Yam
Protein 1.49g 0.4g Yam
Fats 0.14g 0.2g Wax gourd
Carbs 27.48g 3.04g Yam
Calories 116kcal 14kcal Yam
Sugar 0.49g 1.18g Yam
Fiber 3.9g 1g Yam
Calcium 14mg 18mg Wax gourd
Iron 0.52mg 0.38mg Yam
Magnesium 18mg 10mg Yam
Phosphorus 49mg 17mg Yam
Potassium 670mg 5mg Yam
Sodium 8mg 107mg Yam
Zinc 0.2mg 0.59mg Wax gourd
Copper 0.152mg 0.022mg Yam
Manganese 0.371mg 0.056mg Yam
Selenium 0.7µg 0.2µg Yam
Vitamin A 122IU 0IU Yam
Vitamin A RAE 6µg 0µg Yam
Vitamin E 0.34mg 0.08mg Yam
Vitamin C 12.1mg 10.5mg Yam
Vitamin B1 0.095mg 0.034mg Yam
Vitamin B2 0.028mg 0.001mg Yam
Vitamin B3 0.552mg 0.384mg Yam
Vitamin B5 0.311mg 0.121mg Yam
Vitamin B6 0.228mg 0.032mg Yam
Folate 16µg 4µg Yam
Vitamin K 2.3µg 2.8µg Wax gourd
Tryptophan 0.012mg 0.002mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg 0.009mg Yam
Methionine 0.02mg 0.003mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.029g 0.016g Wax gourd
Monounsaturated Fat 0.005g 0.037g Wax gourd
Polyunsaturated fat 0.06g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Wax gourd
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
15%
Yam
6%
Wax gourd
Minerals Daily Need Coverage Score
23%
Yam
8%
Wax gourd

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