Comparing Nutrients in 500 calories YamVS Fresh Orange juice
Weight per 500 calories
Yam
424g
Fresh Orange juice
1111g
Yam has 2.6 times more energy per 100g than Fresh Orange juice. It has average energy density when compared to other foods. Raw Orange juice having low energy density.
Discover which food has more nutrients per 500 calories - Yam or Fresh Orange juice?
Discover which food has more nutrients per 500 calories - Yam or Fresh Orange juice?
Lets compare vitamin content per 500 calories of Yam vs Fresh Orange juice:
500 calories of Yam have 2.8 times more Vitamin B6 than Fresh Orange juice.
While 500 kcal of Raw Orange juice contain 3.7 times more Vitamin A, 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B9 and 7.7 times more Vitamin C than Raw Yam.
500 calories of Yam have insufficient amounts of Vitamin A
Both Raw Yam as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.
Comparing minerals per 500 calories for Yam vs Fresh Orange juice:
500 calories of Yam have 1.5 times more Copper, 10.8 times more Manganese, 1.2 times more Phosphorus and 1.6 times more Potassium than Fresh Orange juice.
While 500 kcal of Raw Orange juice contain 1.7 times more Calcium, 1.4 times more Magnesium and 3.3 times more Water than Raw Yam.
Both Yam and Fresh Orange juice contain similar levels of Iron per 500 calories.
500 calories of Yam lack sufficient amounts of Calcium
500 calories of Fresh Orange juice lack sufficient amounts of Manganese
Both Raw Yam as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Yam have 7.8 times more Fiber than Fresh Orange juice.
While 500 kcal of Raw Orange juice contain 44.1 times more Sugars than Raw Yam.
Both Yam and Fresh Orange juice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
500 calories of Fresh Orange juice provide inadequate amounts of Fiber
Both Raw Yam as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.