Comparing Nutrients in 100 calories Winged Bean TuberVS Yam
Weight per 100 calories
Winged Bean Tuber
67.6g
Yam
84.7g
Winged Bean Tuber has 1.3 times more energy per 100g than Yam. It has average energy density when compared to other foods. Raw Yam having average energy density.
Discover which food has more nutrients per 100 calories - Winged Bean Tuber or Yam?
Discover which food has more nutrients per 100 calories - Winged Bean Tuber or Yam?
Lets compare vitamin content per 100 calories of Winged Bean Tuber vs Yam:
100 calories of Winged Bean Tuber have 2.7 times more Vitamin B1, 3.7 times more Vitamin B2 and 2.4 times more Vitamin B3 than Yam.
While 100 kcal of Raw Yam contain 3.4 times more Vitamin B5, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Raw Winged Bean Tuber.
100 calories of Winged Bean Tuber have insufficient amounts of Vitamin B5 and Vitamin C
Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Winged Bean Tuber vs Yam:
100 calories of Winged Bean Tuber have 1.4 times more Calcium, 6.2 times more Copper, 3 times more Iron and 4.6 times more Zinc than Yam.
While 100 kcal of Raw Yam contain 1.5 times more Phosphorus and 1.7 times more Potassium than Raw Winged Bean Tuber.
Both Winged Bean Tuber and Yam contain similar levels of Magnesium and Manganese per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Raw Winged Bean Tuber as well as Raw Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Winged Bean Tuber have 6 times more Protein than Yam.
Both Winged Bean Tuber and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Raw Winged Bean Tuber as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.