Comparing Nutrients in 100 calories YamVS Frozen Broccoli Spears
Weight per 100 calories
Yam
84.7g
Frozen Broccoli Spears
345g
Yam has 4.1 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.
Discover which food has more nutrients per 100 calories - Yam or Frozen Broccoli Spears?
Yam VS Frozen Broccoli Spears Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Yam or Frozen Broccoli Spears?
Lets compare vitamin content per 100 calories of Yam vs Frozen Broccoli Spears:
100 kcal of Frozen Broccoli Spears contain 33.1 times more Vitamin A, 2.6 times more Vitamin B1, 14.5 times more Vitamin B2, 3.4 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6, 16.6 times more Vitamin B9, 16.3 times more Vitamin C, 15.7 times more Vitamin E and 179.4 times more Vitamin K than Raw Yam.
100 calories of Yam have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Raw Yam as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Yam vs Frozen Broccoli Spears:
100 calories of Yam have 1.2 times more Copper than Frozen Broccoli Spears.
While 100 kcal of Frozen Broccoli Spears contain 9.8 times more Calcium, 5.4 times more Iron, 3.1 times more Magnesium, 2.6 times more Manganese, 4.4 times more Phosphorus, 11 times more Selenium, 7.7 times more Sodium, 5.8 times more Zinc and 5.3 times more Water than Raw Yam.
Both Yam and Frozen Broccoli Spears contain similar levels of Potassium per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Yam have 1.3 times more Carbohydrate than Frozen Broccoli Spears.
While 100 kcal of Frozen Broccoli Spears contain 42.4 times more Omega 3, 12 times more Sugars, 3 times more Fiber and 8.1 times more Protein than Raw Yam.
Both Yam and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 3
Both Raw Yam as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.