Comparing Nutrients in 100 calories Yam VS Winged Bean Tuber

Weight per 100 calories

• Yam: 84.7g
• Winged Bean Tuber: 67.6g

Raw Winged Bean Tuber has 1.3 times more energy per unit of mass than Raw Yam, which is average in comparison to other foods. Yam having average energy density.

Discover which food has more nutrients per 100 calories - Yam or Winged Bean Tuber?

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Winged Bean Tuber	28%	5%	67%

Macro Nutrients

	Yam	Winged Bean Tuber	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.098% 0.031g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.14% 3.47g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Yam	Winged Bean Tuber	Recommended Dietary Allowance
Vitamin A	0.66% 5.93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.92% 0.47mg	6.93% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	1.57% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.87% 19.5μg	3.2% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.98% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.62% 1.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Winged Bean Tuber	Recommended Dietary Allowance
Calcium	1.44% 14.4mg	2.03% 20.3mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	104% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.72% 0.46mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.24% 17.8mg	3.86% 16.2mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	15.6% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.66% 46.6mg	4.34% 30.4mg	700mg per day for Men 19-50 years
Potassium	20.3% 692mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	1.08% 0.59μg	0.86% 0.47μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.63mg	1.58% 23.6mg	1500mg per day for Men 19-50 years
Zinc	1.85% 0.2mg	8.54% 0.94mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.05% 38.8g	3700g per day for Men 19-50 years

Yam VS Winged Bean Tuber Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Yam or Winged Bean Tuber?

Lets compare vitamin content per 100 calories of Yam vs Winged Bean Tuber:

• 100 calories of Yam have 3.4 times more Vitamin B5, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Winged Bean Tuber.
• While 100 kcal of Raw Winged Bean Tuber contain 2.7 times more Vitamin B1, 3.7 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Yam.
• 100 calories of Winged Bean Tuber have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Yam as well as Raw Winged Bean Tuber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Yam vs Winged Bean Tuber:

• 100 calories of Yam have 1.5 times more Phosphorus and 1.7 times more Potassium than Winged Bean Tuber.
• While 100 kcal of Raw Winged Bean Tuber contain 1.4 times more Calcium, 6.2 times more Copper, 3 times more Iron and 4.6 times more Zinc than Raw Yam.
• Both Yam and Winged Bean Tuber contain similar levels of Magnesium and Manganese per 100 calories.
• 100 calories of Yam lack sufficient amounts of Calcium and Zinc
• Both Raw Yam as well as Raw Winged Bean Tuber lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Yam have 1.2 times more Carbohydrate than Winged Bean Tuber.
• While 100 kcal of Raw Winged Bean Tuber contain 6 times more Protein than Raw Yam.
• Both Yam and Winged Bean Tuber offer comparable quantities of Energy per 100 calories.
• Both Raw Yam as well as Raw Winged Bean Tuber provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.