Comparing Nutrients in 100 calories Boiled CarrotsVS Yam
Weight per 100 calories
Boiled Carrots
286g
Yam
84.7g
Raw Yam has 3.4 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.
Discover which food has more nutrients per 100 calories - Boiled Carrots or Yam?
Discover which food has more nutrients per 100 calories - Boiled Carrots or Yam?
Lets compare vitamin content per 100 calories of Boiled Carrots vs Yam:
100 calories of Boiled Carrots have 410.4 times more Vitamin A, 2 times more Vitamin B1, 4.6 times more Vitamin B2, 3.9 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9, 9.9 times more Vitamin E and 20.1 times more Vitamin K than Yam.
While 100 kcal of Raw Yam contain 1.4 times more Vitamin C than Boiled and Drained Carrots.
100 calories of Yam have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Boiled and Drained Carrots as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Boiled Carrots vs Yam:
100 calories of Boiled Carrots have 5.9 times more Calcium, 2.1 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 3.4 times more Selenium, 21.7 times more Sodium, 2.8 times more Zinc and 4.4 times more Water than Yam.
While 100 kcal of Raw Yam contain 3.1 times more Copper than Boiled and Drained Carrots.
Both Boiled Carrots and Yam contain similar levels of Potassium per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Carrots have 23.3 times more Sugars, 2.5 times more Fiber and 1.7 times more Protein than Yam.
Both Boiled Carrots and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Boiled and Drained Carrots as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.