Comparing Nutrients in 100 calories Fresh Orange juiceVS Yam
Weight per 100 calories
Fresh Orange juice
222g
Yam
84.7g
Raw Yam has 2.6 times more energy per unit of mass than Raw Orange juice, which is average in comparison to other foods. Fresh Orange juice having low energy density.
Discover which food has more nutrients per 100 calories - Fresh Orange juice or Yam?
Discover which food has more nutrients per 100 calories - Fresh Orange juice or Yam?
Lets compare vitamin content per 100 calories of Fresh Orange juice vs Yam:
100 calories of Fresh Orange juice have 3.7 times more Vitamin A, 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B9 and 7.7 times more Vitamin C than Yam.
While 100 kcal of Raw Yam contain 2.8 times more Vitamin B6 than Raw Orange juice.
100 calories of Yam have insufficient amounts of Vitamin A
Both Raw Orange juice as well as Raw Yam have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Fresh Orange juice vs Yam:
100 calories of Fresh Orange juice have 1.7 times more Calcium, 1.4 times more Magnesium and 3.3 times more Water than Yam.
While 100 kcal of Raw Yam contain 1.5 times more Copper, 10.8 times more Manganese and 1.6 times more Potassium than Raw Orange juice.
Both Fresh Orange juice and Yam contain similar levels of Iron and Phosphorus per 100 calories.
100 calories of Fresh Orange juice lack sufficient amounts of Manganese
100 calories of Yam lack sufficient amounts of Calcium
Both Raw Orange juice as well as Raw Yam lack sufficient amounts of Selenium and Zinc in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Fresh Orange juice have 44.1 times more Sugars than Yam.
While 100 kcal of Raw Yam contain 7.8 times more Fiber than Raw Orange juice.
Both Fresh Orange juice and Yam offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
100 calories of Fresh Orange juice provide inadequate amounts of Fiber
Both Raw Orange juice as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.