Almonds have 4.9 times more energy per 100g than Yam. It has very high energy density when compared to other foods. Raw Yam having average energy density.
Discover which food has more nutrients per 300 calories - Almonds or Yam?
Discover which food has more nutrients per 300 calories - Almonds or Yam?
Lets compare vitamin content per 300 calories of Almonds vs Yam:
300 calories of Almonds have 7.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 14.9 times more Vitamin E than Yam.
While 300 kcal of Raw Yam contain 2.7 times more Vitamin B1, 3.3 times more Vitamin B5, 10.5 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Almonds.
300 calories of Almonds have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
300 calories of Yam have insufficient amounts of Vitamin E
Both Almonds as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Almonds vs Yam:
300 calories of Almonds have 3.2 times more Calcium, 1.4 times more Iron, 2.6 times more Magnesium, 1.8 times more Phosphorus and 2.6 times more Zinc than Yam.
While 300 kcal of Raw Yam contain 5.5 times more Potassium than Almonds.
Both Almonds and Yam contain similar levels of Copper and Manganese per 300 calories.
300 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Almonds as well as Raw Yam lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Almonds have 59.9 times more Fat, 20.9 times more Saturated Fat, 39.2 times more Omega 6 and 2.8 times more Protein than Yam.
While 300 kcal of Raw Yam contain 6.3 times more Carbohydrate and 1.6 times more Fiber than Almonds.
Both Almonds and Yam offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 6
Both Almonds as well as Raw Yam provide inadequate amounts of Omega 3 in 300 calories.