Comparing Nutrients in 500 calories YamVS Potato Skin
Weight per 500 calories
Yam
424g
Potato Skin
862g
Yam has 2 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.
Discover which food has more nutrients per 500 calories - Yam or Potato Skin?
Discover which food has more nutrients per 500 calories - Yam or Potato Skin?
Lets compare vitamin content per 500 calories of Yam vs Potato Skin:
500 calories of Yam have 2.6 times more Vitamin B1 than Potato Skin.
While 500 kcal of Raw Potato Skin contain 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 Raw Yam.
Both Raw Yam as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Yam vs Potato Skin:
500 kcal of Raw Potato Skin contain 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 Raw Yam.
Both Yam and Potato Skin contain similar levels of Potassium per 500 calories.
500 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Raw Yam as well as Raw Potato Skin lack sufficient amounts of Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 kcal of Raw Potato Skin contain 3.4 times more Protein than Raw Yam.
Both Yam and Potato Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
Both Raw Yam as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.