Gourd vs Yam
Nutrition comparison per 100 g serving
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Yam wins in 21 out of 29 nutrient categories
Gourd: 5
vs
Yam: 21
(3 ties)
Overview
Vitamins
| Vitamin | Gourd | Yam | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 16.5 MG | |
| Folate, total | 12 UG | 23 UG | |
| Niacin | 0.3 MG | 0.6 MG | |
| Pantothenic acid | 0.5 MG | 0.3 MG | |
| Riboflavin | 0.0 MG | 0.0 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 7 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.3 MG | |
| Vitamin C, total ascorbic acid | 5.7 MG | 17.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 0.4 MG | |
| Vitamin K (phylloquinone) | 1.7 UG | 2.3 UG |
Minerals
| Mineral | Gourd | Yam | Winner |
|---|---|---|---|
| Calcium, Ca | 9 MG | 17 MG | |
| Copper, Cu | 0.1 MG | 0.2 MG | |
| Iron, Fe | 0.4 MG | 0.5 MG | |
| Magnesium, Mg | 20 MG | 21 MG | |
| Manganese, Mn | 0.2 MG | 0.4 MG | |
| Phosphorus, P | 31 MG | 55 MG | |
| Potassium, K | 453 MG | 816 MG | |
| Selenium, Se | 0.2 UG | 0.7 UG | |
| Sodium, Na | 21 MG | 9 MG | |
| Zinc, Zn | 0.2 MG | 0.2 MG |