Comparing Nutrients in 100 calories Valencia OrangesVS Yam
Weight per 100 calories
Valencia Oranges
204g
Yam
84.7g
Raw Yam has 2.4 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.
Discover which food has more nutrients per 100 calories - Valencia Oranges or Yam?
Discover which food has more nutrients per 100 calories - Valencia Oranges or Yam?
Lets compare vitamin content per 100 calories of Valencia Oranges vs Yam:
100 calories of Valencia Oranges have 4.1 times more Vitamin A, 1.9 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B5, 4.1 times more Vitamin B9 and 6.8 times more Vitamin C than Yam.
While 100 kcal of Raw Yam contain 1.9 times more Vitamin B6 than Raw Valencia Oranges.
Both Valencia Oranges and Yam provide similar amounts of Vitamin B3 per 100 calories.
100 calories of Yam have insufficient amounts of Vitamin A
Both Raw Valencia Oranges as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Valencia Oranges vs Yam:
100 calories of Valencia Oranges have 5.7 times more Calcium and 3 times more Water than Yam.
While 100 kcal of Raw Yam contain 2 times more Copper, 2.5 times more Iron, 7.2 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Potassium than Raw Valencia Oranges.
Both Valencia Oranges and Yam contain similar levels of Magnesium per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium
Both Raw Valencia Oranges as well as Raw Yam lack sufficient amounts of Zinc in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Valencia Oranges have 3.2 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Yam.
Both Valencia Oranges and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 3
Both Raw Valencia Oranges as well as Raw Yam provide inadequate amounts of Omega 6 in 100 calories.