Comparing Nutrients in 100 calories YamVS Boiled Young Winged Beans
Weight per 100 calories
Yam
84.7g
Boiled Young Winged Beans
263g
Yam has 3.1 times more energy per 100g than Boiled Young Winged Beans. It has average energy density when compared to other foods. Boiled and Drained Young Winged Beans having low energy density.
Discover which food has more nutrients per 100 calories - Yam or Boiled Young Winged Beans?
Yam VS Boiled Young Winged Beans Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Yam or Boiled Young Winged Beans?
Lets compare vitamin content per 100 calories of Yam vs Boiled Young Winged Beans:
100 calories of Yam have 2.5 times more Vitamin B5 than Boiled Young Winged Beans.
While 100 kcal of Boiled and Drained Young Winged Beans contain 2.4 times more Vitamin B1, 7 times more Vitamin B2, 3.7 times more Vitamin B3, 4.7 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Yam.
Both Yam and Boiled Young Winged Beans provide similar amounts of Vitamin B6 per 100 calories.
Both Raw Yam as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Yam vs Boiled Young Winged Beans:
100 calories of Yam have 1.5 times more Copper than Boiled Young Winged Beans.
While 100 kcal of Boiled and Drained Young Winged Beans contain 11.1 times more Calcium, 6.3 times more Iron, 4.4 times more Magnesium, 1.4 times more Phosphorus, 4.9 times more Selenium, 3.6 times more Zinc and 4 times more Water than Raw Yam.
Both Yam and Boiled Young Winged Beans contain similar levels of Manganese and 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 2.8 times more Carbohydrate than Boiled Young Winged Beans.
While 100 kcal of Boiled and Drained Young Winged Beans contain 4.4 times more Omega 3 and 10.8 times more Protein than Raw Yam.
Both Yam and Boiled Young Winged Beans offer comparable quantities of Energy per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 3
Both Raw Yam as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 6 in 100 calories.