Nutrient Comparison: Yam VS Boiled Young Winged Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Yam versus 14 oz of Boiled Young Winged Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Yam vs Boiled Young Winged Beans:
- 14 ounces of Yam have 1.3 times more Vitamin B1, 7.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Young Winged Beans.
- While 14 oz of Boiled and Drained Young Winged Beans contain 2.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Yam.
- Both Yam and Boiled Young Winged Beans provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
- Both Raw Yam as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Yam vs Boiled Young Winged Beans:
- 14 ounces of Yam have 4.8 times more Copper, 2.5 times more Manganese, 2.2 times more Phosphorus and 3 times more Potassium than Boiled Young Winged Beans.
- While 14 oz of Boiled and Drained Young Winged Beans contain 3.6 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.6 times more Selenium and 1.3 times more Water than Raw Yam.
- Both Yam and Boiled Young Winged Beans contain similar levels of Zinc per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Yam have 3.1 times more Energy and 8.7 times more Carbohydrate than Boiled Young Winged Beans.
- While 14 oz of Boiled and Drained Young Winged Beans contain 3.5 times more Protein than Raw Yam.
- 14 ounces of Boiled Young Winged Beans provide inadequate amounts of Energy
- Both Raw Yam as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.