Comparing Nutrients in 300 calories YamVS Broccoli Raab
Weight per 300 calories
Yam
254g
Broccoli Raab
1364g
Yam has 5.4 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.
Discover which food has more nutrients per 300 calories - Yam or Broccoli Raab?
Discover which food has more nutrients per 300 calories - Yam or Broccoli Raab?
Lets compare vitamin content per 300 calories of Yam vs Broccoli Raab:
300 kcal of Raw Broccoli Raab contain 100.4 times more Vitamin A, 7.8 times more Vitamin B1, 21.6 times more Vitamin B2, 11.9 times more Vitamin B3, 5.5 times more Vitamin B5, 3.1 times more Vitamin B6, 19.4 times more Vitamin B9, 6.3 times more Vitamin C, 24.8 times more Vitamin E and 522.4 times more Vitamin K than Raw Yam.
300 calories of Yam have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Raw Yam as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Yam vs Broccoli Raab:
300 kcal of Raw Broccoli Raab contain 34.1 times more Calcium, 1.3 times more Copper, 21.3 times more Iron, 5.6 times more Magnesium, 5.3 times more Manganese, 7.1 times more Phosphorus, 1.3 times more Potassium, 7.7 times more Selenium, 19.7 times more Sodium, 17.2 times more Zinc and 7.1 times more Water than Raw Yam.
300 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Yam have 1.8 times more Carbohydrate than Broccoli Raab.
While 300 kcal of Raw Broccoli Raab contain 15.5 times more Fat, 84.5 times more Omega 3, 4.1 times more Sugars, 3.5 times more Fiber and 11.1 times more Protein than Raw Yam.
Both Yam and Broccoli Raab offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 3
Both Raw Yam as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.