Yam has 3.1 times more energy per 100g than Yambean . It has average energy density when compared to other foods. Raw Yambean having low energy density.
Discover which food has more nutrients per 100 calories - Yam or Yambean ?
Discover which food has more nutrients per 100 calories - Yam or Yambean ?
Lets compare vitamin content per 100 calories of Yam vs Yambean :
100 calories of Yam have 1.8 times more Vitamin B1 and 2.2 times more Vitamin B6 than Yambean .
While 100 kcal of Raw Yambean contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9, 3.7 times more Vitamin C and 4.1 times more Vitamin E than Raw Yam.
Both Yam and Yambean provide similar amounts of Vitamin B3 per 100 calories.
100 calories of Yam have insufficient amounts of Vitamin E
Both Raw Yam as well as Raw Yambean have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Yam vs Yambean :
100 calories of Yam have 2.1 times more Manganese and 1.8 times more Potassium than Yambean .
While 100 kcal of Raw Yambean contain 2.2 times more Calcium, 3.5 times more Iron, 1.8 times more Magnesium, 3.1 times more Selenium, 2.1 times more Zinc and 4 times more Water than Raw Yam.
Both Yam and Yambean contain similar levels of Copper and 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 Raw Yambean contain 3.6 times more Omega 3, 11.2 times more Sugars, 3.7 times more Fiber and 1.5 times more Protein than Raw Yam.
Both Yam and Yambean offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 3
Both Raw Yam as well as Raw Yambean provide inadequate amounts of Omega 6 in 100 calories.