Comparing Nutrients in 300 calories Navel OrangesVS Yam
Weight per 300 calories
Navel Oranges
612g
Yam
254g
Raw Yam has 2.4 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.
Discover which food has more nutrients per 300 calories - Navel Oranges or Yam?
Discover which food has more nutrients per 300 calories - Navel Oranges or Yam?
Lets compare vitamin content per 300 calories of Navel Oranges vs Yam:
300 calories of Navel Oranges have 4.1 times more Vitamin A, 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 3.6 times more Vitamin B9 and 8.3 times more Vitamin C than Yam.
While 300 kcal of Raw Yam contain 1.5 times more Vitamin B6 than Raw Navel Oranges.
300 calories of Yam have insufficient amounts of Vitamin A and Vitamin E
Both Raw Navel Oranges as well as Raw Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Navel Oranges vs Yam:
300 calories of Navel Oranges have 6.1 times more Calcium, 1.3 times more Magnesium and 3 times more Water than Yam.
While 300 kcal of Raw Yam contain 1.9 times more Copper, 1.7 times more Iron, 5.7 times more Manganese and 2 times more Potassium than Raw Navel Oranges.
Both Navel Oranges and Yam contain similar levels of Phosphorus per 300 calories.
300 calories of Yam lack sufficient amounts of Calcium
Both Raw Navel Oranges as well as Raw Yam lack sufficient amounts of Selenium and Zinc in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Navel Oranges have 40.9 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Yam.
Both Navel Oranges and Yam offer comparable quantities of Energy and Carbohydrate per 300 calories.
Both Raw Navel Oranges as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.