Comparing Nutrients in 300 calories YamVS Boiled Yambean
Weight per 300 calories
Yam
254g
Boiled Yambean
790g
Yam has 3.1 times more energy per 100g than Boiled Yambean . It has average energy density when compared to other foods. Boiled and Drained Yambean having low energy density.
Discover which food has more nutrients per 300 calories - Yam or Boiled Yambean ?
Discover which food has more nutrients per 300 calories - Yam or Boiled Yambean ?
Lets compare vitamin content per 300 calories of Yam vs Boiled Yambean :
300 calories of Yam have 2.1 times more Vitamin B1 and 2.4 times more Vitamin B6 than Boiled Yambean .
While 300 kcal of Boiled and Drained Yambean contain 2.7 times more Vitamin B2 and 2.6 times more Vitamin C than Raw Yam.
Both Yam and Boiled Yambean provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 300 calories.
Both Raw Yam as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Yam vs Boiled Yambean :
300 calories of Yam have 1.2 times more Copper, 2.2 times more Manganese and 1.9 times more Potassium than Boiled Yambean .
While 300 kcal of Boiled and Drained Yambean contain 2 times more Calcium, 3.3 times more Iron, 1.6 times more Magnesium, 3.1 times more Selenium, 1.9 times more Zinc and 4 times more Water than Raw Yam.
Both Yam and Boiled Yambean contain similar levels of Phosphorus per 300 calories.
300 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 kcal of Boiled and Drained Yambean contain 1.5 times more Protein than Raw Yam.
Both Yam and Boiled Yambean offer comparable quantities of Energy and Carbohydrate per 300 calories.