Nutrient Comparison: Boiled Waxgourd VS Yam per 5 oz
Compare the macro and micronutrient content in 5 oz of Boiled Waxgourd versus 5 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Boiled Waxgourd vs Yam:
- 5 ounces of Boiled Waxgourd have 1.2 times more Vitamin K than Yam.
- While 5 oz of Raw Yam contain 3.3 times more Vitamin B1, 32 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 9.2 times more Vitamin B6, 5.8 times more Vitamin B9, 1.6 times more Vitamin C and 4.4 times more Vitamin E than Boiled and Drained Waxgourd.
- 5 ounces of Boiled Waxgourd have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
- 5 ounces of Yam have insufficient amounts of Vitamin K
- Both Boiled and Drained Waxgourd as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Boiled Waxgourd vs Yam:
- 5 ounces of Boiled Waxgourd have 11.9 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Yam.
- While 5 oz of Raw Yam contain 8.1 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 7.1 times more Manganese, 3.2 times more Phosphorus and 163.2 times more Potassium than Boiled and Drained Waxgourd.
- 5 ounces of Boiled Waxgourd lack sufficient amounts of Potassium
- Both Boiled and Drained Waxgourd as well as Raw Yam lack sufficient amounts of Calcium and Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Raw Yam contain 8.4 times more Energy, 9.2 times more Carbohydrate, 4.1 times more Fiber and 3.8 times more Protein than Boiled and Drained Waxgourd.
- 5 ounces of Boiled Waxgourd provide inadequate amounts of Energy and Protein
- Both Boiled and Drained Waxgourd as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.