Yam vs. Wax gourd — In-Depth Nutrition Comparison

Compare

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

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

Wax gourd

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%

Contains more CalciumCalcium	+28.6%
Contains more ZincZinc	+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

Wax gourd

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 Vitamin KVitamin K

+21.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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