Comparing Nutrients in 300 calories Winged Bean TuberVS Cooked Yam, Boiled, Drained, Or Baked
Weight per 300 calories
Winged Bean Tuber
203g
Cooked Yam, Boiled, Drained, Or Baked
259g
Winged Bean Tuber has 1.3 times more energy per 100g than Cooked Yam, Boiled, Drained, Or Baked. It has average energy density when compared to other foods. Cooked Yam, Boiled, Drained, Or Baked no Salt having average energy density.
Discover which food has more nutrients per 300 calories - Winged Bean Tuber or Cooked Yam, Boiled, Drained, Or Baked?
Winged Bean Tuber VS Cooked Yam, Boiled, Drained, Or Baked Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Winged Bean Tuber or Cooked Yam, Boiled, Drained, Or Baked?
Lets compare vitamin content per 300 calories of Winged Bean Tuber vs Cooked Yam, Boiled, Drained, Or Baked:
300 calories of Winged Bean Tuber have 3.1 times more Vitamin B1, 4.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Cooked Yam, Boiled, Drained, Or Baked.
While 300 kcal of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 3.4 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
Both Winged Bean Tuber and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B9 per 300 calories.
300 calories of Winged Bean Tuber have insufficient amounts of Vitamin B5 and Vitamin C
300 calories of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2
Both Raw Winged Bean Tuber as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Winged Bean Tuber vs Cooked Yam, Boiled, Drained, Or Baked:
300 calories of Winged Bean Tuber have 1.7 times more Calcium, 7.1 times more Copper, 3 times more Iron and 5.4 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked.
While 300 kcal of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.4 times more Phosphorus and 1.5 times more Potassium than Raw Winged Bean Tuber.
Both Winged Bean Tuber and Cooked Yam, Boiled, Drained, Or Baked contain similar levels of Magnesium and Manganese per 300 calories.
300 calories of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium and Zinc
Both Raw Winged Bean Tuber as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Winged Bean Tuber have 6.1 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
Both Winged Bean Tuber and Cooked Yam, Boiled, Drained, Or Baked offer comparable quantities of Energy and Carbohydrate per 300 calories.
Both Raw Winged Bean Tuber as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.