Comparing Nutrients in 300 calories YamVS Potato Skin
Weight per 300 calories
Yam
254g
Potato Skin
517g
Yam has 2 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.
Discover which food has more nutrients per 300 calories - Yam or Potato Skin?
Discover which food has more nutrients per 300 calories - Yam or Potato Skin?
Lets compare vitamin content per 300 calories of Yam vs Potato Skin:
300 calories of Yam have 2.6 times more Vitamin B1 than Potato Skin.
While 300 kcal of Raw Potato Skin contain 2.4 times more Vitamin B2, 3.8 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Yam.
Both Raw Yam as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Yam vs Potato Skin:
300 kcal of Raw Potato Skin contain 3.6 times more Calcium, 4.8 times more Copper, 12.2 times more Iron, 2.2 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 3 times more Zinc and 2.4 times more Water than Raw Yam.
Both Yam and Potato Skin contain similar levels of Potassium per 300 calories.
300 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Raw Yam as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 kcal of Raw Potato Skin contain 3.4 times more Protein than Raw Yam.
Both Yam and Potato Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
Both Raw Yam as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.