Nutrient Comparison: Potato Skin VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Potato Skin vs Yam:
- 14 ounces of Potato Skin have 1.9 times more Vitamin B3 than Yam.
- While 14 oz of Raw Yam contain 5.3 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Potato Skin.
- Both Potato Skin and Yam provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
- Both Raw Potato Skin as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Potato Skin vs Yam:
- 14 ounces of Potato Skin have 1.8 times more Calcium, 2.4 times more Copper, 6 times more Iron, 1.5 times more Manganese and 1.5 times more Zinc than Yam.
- While 14 oz of Raw Yam contain 1.4 times more Phosphorus and 2 times more Potassium than Raw Potato Skin.
- Both Potato Skin and Yam contain similar levels of Magnesium per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Calcium
- Both Raw Potato Skin as well as Raw Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Potato Skin have 1.7 times more Protein than Yam.
- While 14 oz of Raw Yam contain 2 times more Energy, 2.2 times more Carbohydrate and 1.6 times more Fiber than Raw Potato Skin.
- Both Raw Potato Skin as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.