Comparing Nutrients in 100 calories YamVS Boiled Waxgourd
Weight per 100 calories
Yam
84.7g
Boiled Waxgourd
714g
Yam has 8.4 times more energy per 100g than Boiled Waxgourd. It has average energy density when compared to other foods. Boiled and Drained Waxgourd having very low energy density.
Discover which food has more nutrients per 100 calories - Yam or Boiled Waxgourd?
Discover which food has more nutrients per 100 calories - Yam or Boiled Waxgourd?
Lets compare vitamin content per 100 calories of Yam vs Boiled Waxgourd:
100 calories of Yam have 3.8 times more Vitamin B2 than Boiled Waxgourd.
While 100 kcal of Boiled and Drained Waxgourd contain 2.6 times more Vitamin B1, 5.9 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B9, 5.2 times more Vitamin C, 1.9 times more Vitamin E and 10.3 times more Vitamin K than Raw Yam.
Both Yam and Boiled Waxgourd provide similar amounts of Vitamin B6 per 100 calories.
100 calories of Yam have insufficient amounts of Vitamin E and Vitamin K
100 calories of Boiled Waxgourd have insufficient amounts of Vitamin B2
Both Raw Yam as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Yam vs Boiled Waxgourd:
100 calories of Yam have 19.4 times more Potassium than Boiled Waxgourd.
While 100 kcal of Boiled and Drained Waxgourd contain 8.9 times more Calcium, 5.9 times more Iron, 4 times more Magnesium, 2.6 times more Phosphorus, 2.4 times more Selenium, 100.2 times more Sodium, 20.7 times more Zinc and 11.6 times more Water than Raw Yam.
Both Yam and Boiled Waxgourd contain similar levels of Copper and Manganese per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
100 calories of Boiled Waxgourd lack sufficient amounts of Potassium
Comparison of macro-nutrients per 100 calories:
100 kcal of Boiled and Drained Waxgourd contain 11.6 times more Omega 6, 19.9 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Raw Yam.
Both Yam and Boiled Waxgourd offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 6
Both Raw Yam as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 3 in 100 calories.