Nutrient Comparison: Yam VS Boiled Waxgourd per 7 oz
Compare the macro and micronutrient content in 7 oz of Yam versus 7 oz of Boiled Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Yam vs Boiled Waxgourd:
- 7 ounces of Yam have 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 Waxgourd.
- 7 ounces of Yam have insufficient amounts of Vitamin K
- 7 ounces of Boiled Waxgourd have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
- Both Raw Yam as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Yam vs Boiled Waxgourd:
- 7 ounces of Yam have 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 Waxgourd.
- While 7 oz of Boiled and Drained Waxgourd contain 11.9 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Raw Yam.
- 7 ounces of Boiled Waxgourd lack sufficient amounts of Potassium
- Both Raw Yam as well as Boiled and Drained Waxgourd lack sufficient amounts of Calcium and Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Yam have 8.4 times more Energy, 9.2 times more Carbohydrate, 4.1 times more Fiber and 3.8 times more Protein than Boiled Waxgourd.
- 7 ounces of Boiled Waxgourd provide inadequate amounts of Energy and Protein
- Both Raw Yam as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.