Comparing Nutrients in 100 calories Potato SkinVS Yam
Weight per 100 calories
Potato Skin
172g
Yam
84.7g
Raw Yam has 2 times more energy per unit of mass than Raw Potato Skin, which is average in comparison to other foods. Potato Skin having low energy density.
Discover which food has more nutrients per 100 calories - Potato Skin or Yam?
Discover which food has more nutrients per 100 calories - Potato Skin or Yam?
Lets compare vitamin content per 100 calories of Potato Skin vs Yam:
100 calories of Potato Skin have 2.4 times more Vitamin B2, 3.8 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Yam.
While 100 kcal of Raw Yam contain 2.6 times more Vitamin B1 than Raw Potato Skin.
Both Raw Potato Skin 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 Potato Skin vs Yam:
100 calories of Potato Skin have 3.6 times more Calcium, 4.8 times more Copper, 12.2 times more Iron, 2.2 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 3 times more Zinc and 2.4 times more Water than Yam.
Both Potato Skin and Yam contain similar levels of Potassium per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Raw Potato Skin as well as Raw Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Potato Skin have 1.2 times more Fiber and 3.4 times more Protein than Yam.
Both Potato Skin and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Raw Potato Skin as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.