Lets compare vitamin content per 7 ounces of Boiled Waxgourd with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
Boiled and Drained Waxgourd with Salt has 1.2 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 2.8 times more Vitamin B1, 28 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 7.1 times more Vitamin B6, 4 times more Vitamin B9 and 4.3 times more Vitamin E than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt have similar amounts of Vitamin C per 7 oz.
Both Boiled and Drained Waxgourd with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Waxgourd with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
Boiled and Drained Waxgourd with Salt has 1.3 times more Calcium, 1.4 times more Sodium, 3 times more Zinc and 1.4 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 6.9 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 6.6 times more Manganese, 2.9 times more Phosphorus, 134 times more Potassium and 3.5 times more Selenium than Boiled and Drained Waxgourd with Salt.
Comparison of macro-nutrients per 7 ounces:
Boiled and Drained Waxgourd with Salt has 2.4 times more Sugars than Cooked Yam, Boiled, Drained, Or Baked with Salt.
While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 10.4 times more Energy, 11 times more Carbohydrate, 3.9 times more Fiber and 3.7 times more Protein than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.