Nutrient Comparison: Yam VS Potato Skin per 14 oz
Compare the macro and micronutrient content in 14 oz of Yam versus 14 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Yam vs Potato Skin:
- 14 ounces of Yam have 5.3 times more Vitamin B1, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Potato Skin.
- While 14 oz of Raw Potato Skin contain 1.9 times more Vitamin B3 than Raw Yam.
- Both Yam and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
- 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
- Both Raw Yam as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Yam vs Potato Skin:
- 14 ounces of Yam have 1.4 times more Phosphorus and 2 times more Potassium than Potato Skin.
- While 14 oz of Raw Potato Skin contain 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 Raw Yam.
- Both Yam and Potato Skin contain similar levels of Magnesium per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Calcium
- Both Raw Yam as well as Raw Potato Skin lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Yam have 2 times more Energy, 2.2 times more Carbohydrate and 1.6 times more Fiber than Potato Skin.
- While 14 oz of Raw Potato Skin contain 1.7 times more Protein than Raw Yam.
- Both Raw Yam as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.