Mountain yam vs Gourd
Nutrition comparison per 100 g serving
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Mountain yam wins in 12 out of 26 nutrient categories
Mountain yam: 12
vs
Gourd: 10
(4 ties)
Overview
| Nutrient | Mountain yam | Gourd | Winner |
|---|---|---|---|
| Calories | 82 cal | 14 cal | |
| Protein | 1.7 g | 0.6 g | |
| Carbs | 20 g | 3.4 g | |
| Fat | 0.1 g | 0.0 g | |
| Fiber | 0 g | 0.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Mountain yam | Gourd | Winner |
|---|---|---|---|
| Folate, total | 12 UG | 6 UG | |
| Niacin | 0.1 MG | 0.3 MG | |
| Pantothenic acid | 0.5 MG | 0.2 MG | |
| Riboflavin | 0.0 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 10.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Mountain yam | Gourd | Winner |
|---|---|---|---|
| Calcium, Ca | 8 MG | 26 MG | |
| Copper, Cu | 0.1 MG | 0.0 MG | |
| Iron, Fe | 0.4 MG | 0.2 MG | |
| Magnesium, Mg | 10 MG | 11 MG | |
| Manganese, Mn | 0.3 MG | 0.1 MG | |
| Phosphorus, P | 40 MG | 13 MG | |
| Potassium, K | 495 MG | 150 MG | |
| Selenium, Se | 0.9 UG | 0.2 UG | |
| Sodium, Na | 12 MG | 2 MG | |
| Zinc, Zn | 0.3 MG | 0.7 MG |