Comparing Nutrients in 500 calories YamVS Navel Oranges
Weight per 500 calories
Yam
424g
Navel Oranges
1020g
Yam has 2.4 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.
Discover which food has more nutrients per 500 calories - Yam or Navel Oranges?
Discover which food has more nutrients per 500 calories - Yam or Navel Oranges?
Lets compare vitamin content per 500 calories of Yam vs Navel Oranges:
500 calories of Yam have 1.5 times more Vitamin B6 than Navel Oranges.
While 500 kcal of Raw Navel Oranges contain 4.1 times more Vitamin A, 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 3.6 times more Vitamin B9 and 8.3 times more Vitamin C than Raw Yam.
500 calories of Yam have insufficient amounts of Vitamin A and Vitamin E
Both Raw Yam as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.
Comparing minerals per 500 calories for Yam vs Navel Oranges:
500 calories of Yam have 1.9 times more Copper, 1.7 times more Iron, 5.7 times more Manganese and 2 times more Potassium than Navel Oranges.
While 500 kcal of Raw Navel Oranges contain 6.1 times more Calcium, 1.3 times more Magnesium and 3 times more Water than Raw Yam.
Both Yam and Navel Oranges contain similar levels of Phosphorus per 500 calories.
500 calories of Yam lack sufficient amounts of Calcium
Both Raw Yam as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 kcal of Raw Navel Oranges contain 40.9 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Raw Yam.
Both Yam and Navel Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
Both Raw Yam as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.