Comparing Nutrients in 7 ounces Waxgourd VS Yam

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Yam	5%	1%	94%

Macro Nutrients

	Waxgourd	Yam	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.58% 5.95g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 25.8mg	37.7% 34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Yam	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	39.2% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.92% 0.79mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	34.3% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.4% 37.7mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	0.35% 12mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.15% 191g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Waxgourd VS Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Waxgourd versus 7 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Waxgourd vs Yam:

• 7 ounces of Waxgourd have 3.4 times more Vitamin B2 than Yam.
• While 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Waxgourd vs Yam:

• 7 ounces of Waxgourd have 12.3 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Yam.
• While 7 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.
• 7 ounces of Waxgourd lack sufficient amounts of Potassium
• Both Raw Waxgourd as well as Raw Yam lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.

Frequently Asked Questions about Waxgourd VS Yam

What are the health benefits of Waxgourd compared to Yam?

Both wax gourd and yam are nutritious vegetables with their own unique health benefits. Wax gourd is low in calories and high in water content, making it a hydrating and refreshing option. It is also a good source of vitamin C, which supports immune health. On the other hand, yam is rich in fiber, which can aid in digestion and help regulate blood sugar levels. It also provides a good amount of potassium, which is important for heart health. Including a variety of vegetables like wax gourd and yam in your diet can help provide a range of essential nutrients for overall health.

Can I lose weight easier by eating more Waxgourd or Yam?

Both waxgourd and yam are nutritious and low in calories, making them good choices for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and balance your diet with a variety of nutrient-dense foods. Incorporating a mix of fruits, vegetables, whole grains, legumes, and plant-based proteins will support your weight loss goals while providing essential nutrients for overall health.

Should I eat more Waxgourd or more Yam to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both wax gourd and yam are nutritious options, but yam is higher in protein content and can be a better choice for muscle building. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

What is the environmental impact of producing Waxgourd compared to Yam?

Both wax gourd and yam are relatively low-impact crops to produce compared to animal products. Wax gourd requires less water and land to grow compared to yam, making it a more environmentally friendly option. Additionally, wax gourd plants can help improve soil health and biodiversity. Overall, choosing wax gourd over yam can have a slightly lower environmental impact.