Comparing Nutrients in 100 calories YamVS Sunflower Seeds
Weight per 100 calories
Yam
84.7g
Sunflower Seeds
17g
Dried Sunflower Seed Kernels have 4.9 times more energy per unit of mass than Raw Yam, which is very high in comparison to other foods. Yam having average energy density.
Discover which food has more nutrients per 100 calories - Yam or Sunflower Seeds?
Discover which food has more nutrients per 100 calories - Yam or Sunflower Seeds?
Lets compare vitamin content per 100 calories of Yam vs Sunflower Seeds:
100 calories of Yam have 1.4 times more Vitamin B5 and 60.5 times more Vitamin C than Sunflower Seeds.
While 100 kcal of Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B9 and 20.3 times more Vitamin E than Raw Yam.
Both Yam and Sunflower Seeds provide similar amounts of Vitamin B6 per 100 calories.
100 calories of Yam have insufficient amounts of Vitamin E
100 calories of Sunflower Seeds have insufficient amounts of Vitamin C
Both Raw Yam as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Yam vs Sunflower Seeds:
100 calories of Yam have 6.3 times more Potassium than Sunflower Seeds.
While 100 kcal of Dried Sunflower Seed Kernels contain 2 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus, 15.3 times more Selenium and 4.2 times more Zinc than Raw Yam.
Both Yam and Sunflower Seeds contain similar levels of Manganese per 100 calories.
100 calories of Yam lack sufficient amounts of Selenium and Zinc
Both Raw Yam as well as Dried Sunflower Seed Kernels lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Yam have 6.9 times more Carbohydrate and 2.4 times more Fiber than Sunflower Seeds.
While 100 kcal of Dried Sunflower Seed Kernels contain 61.2 times more Fat, 24.3 times more Saturated Fat, 72.8 times more Omega 6 and 2.7 times more Protein than Raw Yam.
Both Yam and Sunflower Seeds offer comparable quantities of Energy per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 6
Both Raw Yam as well as Dried Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.