Nutrient Comparison: Boiled Waxgourd with Salt VS Cooked Yam, Boiled, Drained, Or Baked with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Waxgourd with Salt versus 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Waxgourd with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 14 ounces of Boiled Waxgourd with Salt have 1.2 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 2.8 times more Vitamin B1, 28 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 7.1 times more Vitamin B6, 4 times more Vitamin B9 and 4.3 times more Vitamin E than Boiled and Drained Waxgourd with Salt.
- Both Boiled Waxgourd with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt provide similar amounts of Vitamin C per 14 ounces.
- 14 ounces of Boiled Waxgourd with Salt have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin K
- Both Boiled and Drained Waxgourd with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Waxgourd with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 14 ounces of Boiled Waxgourd with Salt have 1.4 times more Sodium, 3 times more Zinc and 1.4 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 6.9 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 6.6 times more Manganese, 2.9 times more Phosphorus and 134 times more Potassium than Boiled and Drained Waxgourd with Salt.
- 14 ounces of Boiled Waxgourd with Salt lack sufficient amounts of Potassium
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Zinc
- Both Boiled and Drained Waxgourd with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 10.4 times more Energy, 11 times more Carbohydrate, 3.9 times more Fiber and 3.7 times more Protein than Boiled and Drained Waxgourd with Salt.
- 14 ounces of Boiled Waxgourd with Salt provide inadequate amounts of Energy, Carbohydrate and Protein
- Both Boiled and Drained Waxgourd with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 6 in 14 ounces.