Nutrient Comparison: Yam VS Roasted Cashews per 14 oz
Compare the macro and micronutrient content in 14 oz of Yam versus 14 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Yam vs Roasted Cashews:
- 14 ounces of Yam have more Vitamin C than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 1.8 times more Vitamin B1, 6.3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.9 times more Vitamin B5, 3 times more Vitamin B9, 2.6 times more Vitamin E and 15.1 times more Vitamin K than Raw Yam.
- Both Yam and Roasted Cashews provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Yam have insufficient amounts of Vitamin K
- 14 ounces of Roasted Cashews have insufficient amounts of Vitamin C
- Both Raw Yam as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Yam vs Roasted Cashews:
- 14 ounces of Yam have 1.4 times more Potassium than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 2.6 times more Calcium, 12.5 times more Copper, 11.1 times more Iron, 12.4 times more Magnesium, 2.1 times more Manganese, 8.9 times more Phosphorus, 16.7 times more Selenium and 23.3 times more Zinc than Raw Yam.
- 14 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Yam have 1.4 times more Fiber than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 4.9 times more Energy, 272.6 times more Fat, 247.5 times more Saturated Fat, 13.4 times more Omega 3, 119.7 times more Omega 6, 10 times more Sugars and 10 times more Protein than Raw Yam.
- Both Yam and Roasted Cashews offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6