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