Comparing Nutrients in 100 calories YamVS Fresh Orange juice
Weight per 100 calories
Yam
84.7g
Fresh Orange juice
222g
Yam has 2.6 times more energy per 100g than Fresh Orange juice. It has average energy density when compared to other foods. Raw Orange juice having low energy density.
Discover which food has more nutrients per 100 calories - Yam or Fresh Orange juice?
Discover which food has more nutrients per 100 calories - Yam or Fresh Orange juice?
Lets compare vitamin content per 100 calories of Yam vs Fresh Orange juice:
100 calories of Yam have 2.8 times more Vitamin B6 than Fresh Orange juice.
While 100 kcal of Raw Orange juice contain 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 Raw Yam.
100 calories of Yam have insufficient amounts of Vitamin A
Both Raw Yam as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Yam vs Fresh Orange juice:
100 calories of Yam have 1.5 times more Copper, 10.8 times more Manganese, 1.2 times more Phosphorus and 1.6 times more Potassium than Fresh Orange juice.
While 100 kcal of Raw Orange juice contain 1.7 times more Calcium, 1.4 times more Magnesium and 3.3 times more Water than Raw Yam.
Both Yam and Fresh Orange juice contain similar levels of Iron per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium
100 calories of Fresh Orange juice lack sufficient amounts of Manganese
Both Raw Yam as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Yam have 7.8 times more Fiber than Fresh Orange juice.
While 100 kcal of Raw Orange juice contain 44.1 times more Sugars than Raw Yam.
Both Yam and Fresh Orange juice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
100 calories of Fresh Orange juice provide inadequate amounts of Fiber
Both Raw Yam as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.