Nutrient Comparison: Waxgourd VS Yam per 5 oz
Compare the macro and micronutrient content in 5 oz of 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 Waxgourd vs Yam:
- 5 ounces of Waxgourd have 3.4 times more Vitamin B2 than Yam.
- While 5 oz of Raw Yam contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 8.4 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Waxgourd.
- 5 ounces of Waxgourd have insufficient amounts of Vitamin B9
- Both Raw 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 Waxgourd vs Yam:
- 5 ounces of Waxgourd have 12.3 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Yam.
- While 5 oz of Raw Yam contain 7.7 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 6.8 times more Manganese, 2.9 times more Phosphorus and 136 times more Potassium than Raw Waxgourd.
- 5 ounces of Waxgourd lack sufficient amounts of Potassium
- Both Raw 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 9.1 times more Energy, 9.3 times more Carbohydrate, 1.4 times more Fiber and 3.8 times more Protein than Raw Waxgourd.
- 5 ounces of Waxgourd provide inadequate amounts of Energy and Protein
- Both Raw Waxgourd as well as Raw Yam provide inadequate amounts of Omega 6 in five ounces.