Comparing Nutrients in 100 calories YamVS Boiled Yambean
Weight per 100 calories
Yam
84.7g
Boiled Yambean
263g
Yam has 3.1 times more energy per 100g than Boiled Yambean . It has average energy density when compared to other foods. Boiled and Drained Yambean having low energy density.
Discover which food has more nutrients per 100 calories - Yam or Boiled Yambean ?
Discover which food has more nutrients per 100 calories - Yam or Boiled Yambean ?
Lets compare vitamin content per 100 calories of Yam vs Boiled Yambean :
100 calories of Yam have 2.1 times more Vitamin B1 and 2.4 times more Vitamin B6 than Boiled Yambean .
While 100 kcal of Boiled and Drained Yambean contain 2.7 times more Vitamin B2 and 2.6 times more Vitamin C than Raw Yam.
Both Yam and Boiled Yambean provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 calories.
Both Raw Yam as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Yam vs Boiled Yambean :
100 calories of Yam have 1.2 times more Copper, 2.2 times more Manganese and 1.9 times more Potassium than Boiled Yambean .
While 100 kcal of Boiled and Drained Yambean contain 2 times more Calcium, 3.3 times more Iron, 1.6 times more Magnesium, 3.1 times more Selenium, 1.9 times more Zinc and 4 times more Water than Raw Yam.
Both Yam and Boiled Yambean contain similar levels of Phosphorus per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 kcal of Boiled and Drained Yambean contain 1.5 times more Protein than Raw Yam.
Both Yam and Boiled Yambean offer comparable quantities of Energy and Carbohydrate per 100 calories.