Nutrient Comparison: Boiled Waxgourd VS Cooked Yam, Boiled, Drained, Or Baked per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Waxgourd versus 14 oz of Cooked Yam, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Waxgourd vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Boiled Waxgourd have 1.2 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no 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.
- Both Boiled Waxgourd and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin C per 14 ounces.
- 14 ounces of Boiled Waxgourd have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin K
- Both Boiled and Drained Waxgourd as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Waxgourd vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Boiled Waxgourd have 13.4 times more Sodium, 3 times more Zinc and 1.4 times more Water than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no 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.
- 14 ounces of Boiled Waxgourd lack sufficient amounts of Potassium
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
- Both Boiled and Drained Waxgourd as well as Cooked Yam, Boiled, Drained, Or Baked no 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 no Salt contain 8.3 times more Energy, 9 times more Carbohydrate, 3.9 times more Fiber and 3.7 times more Protein than Boiled and Drained Waxgourd.
- 14 ounces of Boiled Waxgourd provide inadequate amounts of Energy and Protein
- Both Boiled and Drained Waxgourd as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.