Comparing Nutrients in 500 calories WaxgourdVS Yam
Weight per 500 calories
Waxgourd
3846g
Yam
424g
Raw Yam has 9.1 times more energy per unit of mass than Raw Waxgourd, which is average in comparison to other foods. Waxgourd having very low energy density.
Discover which food has more nutrients per 500 calories - Waxgourd or Yam?
Discover which food has more nutrients per 500 calories - Waxgourd or Yam?
Lets compare vitamin content per 500 calories of Waxgourd vs Yam:
500 calories of Waxgourd have 3.2 times more Vitamin B1, 31.2 times more Vitamin B2, 6.6 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B9 and 6.9 times more Vitamin C than Yam.
Both Waxgourd and Yam provide similar amounts of Vitamin B6 per 500 calories.
Both Raw Waxgourd as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Waxgourd vs Yam:
500 calories of Waxgourd have 10.1 times more Calcium, 6.7 times more Iron, 4.3 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus, 2.6 times more Selenium, 111.9 times more Sodium, 23.1 times more Zinc and 12.5 times more Water than Yam.
While 500 kcal of Raw Yam contain 15 times more Potassium than Raw Waxgourd.
Both Waxgourd and Yam contain similar levels of Copper per 500 calories.
500 calories of Waxgourd lack sufficient amounts of Potassium
500 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 500 calories:
500 calories of Waxgourd have 12.3 times more Omega 6, 6.4 times more Fiber and 2.4 times more Protein than Yam.
Both Waxgourd and Yam offer comparable quantities of Energy and Carbohydrate per 500 calories.
500 calories of Yam provide inadequate amounts of Omega 6