Nutrient Comparison: Baked White Potatoes VS Cooked Yam, Boiled, Drained, Or Baked per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of Cooked Yam, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Baked White Potatoes have 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 2 times more Vitamin B1 and 8.5 times more Vitamin E than Baked Whole White Potatoes.
- Both Baked White Potatoes and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B6 and Vitamin C per 14 ounces.
- 14 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin K
- Both Baked Whole White Potatoes as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Baked White Potatoes vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Baked White Potatoes have 1.2 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 2 times more Manganese than Baked Whole White Potatoes.
- Both Baked White Potatoes and Cooked Yam, Boiled, Drained, Or Baked contain similar levels of Copper and Potassium per 14 ounces.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
- Both Baked Whole White Potatoes as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Baked White Potatoes have 3.1 times more Sugars and 1.4 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.9 times more Fiber than Baked Whole White Potatoes.
- Both Baked Whole White Potatoes as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.