Comparing Nutrients in 500 calories Potato SkinVS Yam
Weight per 500 calories
Potato Skin
862g
Yam
424g
Raw Yam has 2 times more energy per unit of mass than Raw Potato Skin, which is average in comparison to other foods. Potato Skin having low energy density.
Discover which food has more nutrients per 500 calories - Potato Skin or Yam?
Discover which food has more nutrients per 500 calories - Potato Skin or Yam?
Lets compare vitamin content per 500 calories of Potato Skin vs Yam:
500 calories of Potato Skin have 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 Yam.
While 500 kcal of Raw Yam contain 2.6 times more Vitamin B1 than Raw Potato Skin.
Both Raw Potato Skin as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Potato Skin vs Yam:
500 calories of Potato Skin have 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 Yam.
Both Potato Skin and Yam contain similar levels of Potassium per 500 calories.
500 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Raw Potato Skin as well as Raw Yam lack sufficient amounts of Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Potato Skin have 1.2 times more Fiber and 3.4 times more Protein than Yam.
Both Potato Skin and Yam offer comparable quantities of Energy and Carbohydrate per 500 calories.
Both Raw Potato Skin as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.