Comparing Nutrients in 300 calories YamVS Roasted Cashews
Weight per 300 calories
Yam
254g
Roasted Cashews
52.3g
Dry Roasted Cashew Nuts have 4.9 times more energy per unit of mass than Raw Yam, which is very high in comparison to other foods. Yam having average energy density.
Discover which food has more nutrients per 300 calories - Yam or Roasted Cashews?
Discover which food has more nutrients per 300 calories - Yam or Roasted Cashews?
Lets compare vitamin content per 300 calories of Yam vs Roasted Cashews:
300 calories of Yam have 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 5.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Roasted Cashews.
While 300 kcal of Dry Roasted Cashew Nuts contain 1.3 times more Vitamin B2 and 3.1 times more Vitamin K than Raw Yam.
300 calories of Yam have insufficient amounts of Vitamin K
300 calories of Roasted Cashews have insufficient amounts of Vitamin B3 and Vitamin C
Both Raw Yam as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.
Comparing minerals per 300 calories for Yam vs Roasted Cashews:
300 calories of Yam have 2.3 times more Manganese and 7 times more Potassium than Roasted Cashews.
While 300 kcal of Dry Roasted Cashew Nuts contain 2.6 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 3.4 times more Selenium and 4.8 times more Zinc than Raw Yam.
300 calories of Yam lack sufficient amounts of Selenium and Zinc
Both Raw Yam as well as Dry Roasted Cashew Nuts lack sufficient amounts of Calcium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Yam have 4.1 times more Carbohydrate and 6.6 times more Fiber than Roasted Cashews.
While 300 kcal of Dry Roasted Cashew Nuts contain 56 times more Fat, 50.9 times more Saturated Fat, 24.6 times more Omega 6 and 2.1 times more Protein than Raw Yam.
Both Yam and Roasted Cashews offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 6
300 calories of Roasted Cashews provide inadequate amounts of Fiber
Both Raw Yam as well as Dry Roasted Cashew Nuts provide inadequate amounts of Omega 3 in 300 calories.