Nutrient Comparison: Boiled Yambean VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Yambean versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Yambean vs Yam:
- 14 oz of Raw Yam contain 6.6 times more Vitamin B1, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Yambean .
- Both Boiled Yambean and Yam provide similar amounts of Vitamin B2 and Vitamin C per 14 ounces.
- 14 ounces of Boiled Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
- Both Boiled and Drained Yambean 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 Boiled Yambean vs Yam:
- 14 ounces of Boiled Yambean have 1.3 times more Water than Yam.
- While 14 oz of Raw Yam contain 3.9 times more Copper, 1.9 times more Magnesium, 7 times more Manganese, 3.4 times more Phosphorus, 6 times more Potassium and 1.6 times more Zinc than Boiled and Drained Yambean .
- Both Boiled Yambean and Yam contain similar levels of Iron per 14 ounces.
- 14 ounces of Boiled Yambean lack sufficient amounts of Zinc
- Both Boiled and Drained Yambean as well as Raw Yam lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Yam contain 3.1 times more Energy, 3.2 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Yambean .
- 14 ounces of Boiled Yambean provide inadequate amounts of Energy and Protein