Discover which food has more nutrients per 500 calories - Carrots or Yam?
Lets compare vitamin content per 500 calories of Carrots vs Yam:
500 calories of Carrots have 343.3 times more Vitamin A, 1.7 times more Vitamin B1, 5.2 times more Vitamin B2, 5.1 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 2.4 times more Vitamin B9, 5.4 times more Vitamin E and 16.5 times more Vitamin K than Yam.
Both Carrots and Yam provide similar amounts of Vitamin C per 500 calories.
500 calories of Yam have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Raw Carrots as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Carrots vs Yam:
500 calories of Carrots have 5.6 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 22.1 times more Sodium, 2.9 times more Zinc and 3.7 times more Water than Yam.
While 500 kcal of Raw Yam contain 1.4 times more Copper than Raw Carrots.
Both Carrots and Yam contain similar levels of Manganese and Potassium per 500 calories.
500 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Raw Carrots as well as Raw Yam lack sufficient amounts of Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Carrots have 27.3 times more Sugars, 2 times more Fiber and 1.7 times more Protein than Yam.
Both Carrots and Yam offer comparable quantities of Energy and Carbohydrate per 500 calories.
Both Raw Carrots as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.