Comparing Nutrients in 100 calories Boiled Young Winged BeansVS Yam
Weight per 100 calories
Boiled Young Winged Beans
263g
Yam
84.7g
Raw Yam has 3.1 times more energy per unit of mass than Boiled and Drained Young Winged Beans, which is average in comparison to other foods. Boiled Young Winged Beans having low energy density.
Discover which food has more nutrients per 100 calories - Boiled Young Winged Beans or Yam?
Boiled Young Winged Beans VS Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Young Winged Beans or Yam?
Lets compare vitamin content per 100 calories of Boiled Young Winged Beans vs Yam:
100 calories of Boiled Young Winged Beans have 2.4 times more Vitamin B1, 7 times more Vitamin B2, 3.7 times more Vitamin B3, 4.7 times more Vitamin B9 and 1.8 times more Vitamin C than Yam.
While 100 kcal of Raw Yam contain 2.5 times more Vitamin B5 than Boiled and Drained Young Winged Beans.
Both Boiled Young Winged Beans and Yam provide similar amounts of Vitamin B6 per 100 calories.
Both Boiled and Drained Young Winged Beans 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 Boiled Young Winged Beans vs Yam:
100 calories of Boiled Young Winged Beans have 11.1 times more Calcium, 6.3 times more Iron, 4.4 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus, 4.9 times more Selenium, 3.6 times more Zinc and 4 times more Water than Yam.
While 100 kcal of Raw Yam contain 1.5 times more Copper than Boiled and Drained Young Winged Beans.
Both Boiled Young Winged Beans 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 Young Winged Beans have 4.4 times more Omega 3 and 10.8 times more Protein than Yam.
While 100 kcal of Raw Yam contain 2.8 times more Carbohydrate than Boiled and Drained Young Winged Beans.
Both Boiled Young Winged Beans and Yam offer comparable quantities of Energy per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 3
Both Boiled and Drained Young Winged Beans as well as Raw Yam provide inadequate amounts of Omega 6 in 100 calories.