Comparing Nutrients in 100 calories Boiled WaxgourdVS Yam
Weight per 100 calories
Boiled Waxgourd
714g
Yam
84.7g
Raw Yam has 8.4 times more energy per unit of mass than Boiled and Drained Waxgourd, which is average in comparison to other foods. Boiled Waxgourd having very low energy density.
Discover which food has more nutrients per 100 calories - Boiled Waxgourd or Yam?
Discover which food has more nutrients per 100 calories - Boiled Waxgourd or Yam?
Lets compare vitamin content per 100 calories of Boiled Waxgourd vs Yam:
100 calories of Boiled Waxgourd have 2.6 times more Vitamin B1, 5.9 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B9, 5.2 times more Vitamin C, 1.9 times more Vitamin E and 10.3 times more Vitamin K than Yam.
While 100 kcal of Raw Yam contain 3.8 times more Vitamin B2 than Boiled and Drained Waxgourd.
Both Boiled Waxgourd and Yam provide similar amounts of Vitamin B6 per 100 calories.
100 calories of Boiled Waxgourd have insufficient amounts of Vitamin B2
100 calories of Yam have insufficient amounts of Vitamin E and Vitamin K
Both Boiled and Drained Waxgourd as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Boiled Waxgourd vs Yam:
100 calories of Boiled Waxgourd have 8.9 times more Calcium, 5.9 times more Iron, 4 times more Magnesium, 2.6 times more Phosphorus, 2.4 times more Selenium, 100.2 times more Sodium, 20.7 times more Zinc and 11.6 times more Water than Yam.
While 100 kcal of Raw Yam contain 19.4 times more Potassium than Boiled and Drained Waxgourd.
Both Boiled Waxgourd and Yam contain similar levels of Copper and Manganese per 100 calories.
100 calories of Boiled Waxgourd lack sufficient amounts of Potassium
100 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Waxgourd have 11.6 times more Omega 6, 19.9 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Yam.
Both Boiled Waxgourd and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 6
Both Boiled and Drained Waxgourd as well as Raw Yam provide inadequate amounts of Omega 3 in 100 calories.