Nutrient Comparison: Yam VS Boiled Young Winged Beans per 5 oz
Compare the macro and micronutrient content in 5 oz of Yam versus 5 oz of Boiled Young Winged Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Yam vs Boiled Young Winged Beans:
- 5 ounces of Yam have 1.3 times more Vitamin B1, 7.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Young Winged Beans.
- While 5 oz of Boiled and Drained Young Winged Beans contain 2.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Yam.
- Both Yam and Boiled Young Winged Beans provide similar amounts of Vitamin B3 per five ounces.
- 5 ounces of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
- Both Raw Yam as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Yam vs Boiled Young Winged Beans:
- 5 ounces of Yam have 4.8 times more Copper, 2.5 times more Manganese, 2.2 times more Phosphorus and 3 times more Potassium than Boiled Young Winged Beans.
- While 5 oz of Boiled and Drained Young Winged Beans contain 3.6 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.6 times more Selenium and 1.3 times more Water than Raw Yam.
- Both Yam and Boiled Young Winged Beans contain similar levels of Zinc per five ounces.
- 5 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Yam have 3.1 times more Energy and 8.7 times more Carbohydrate than Boiled Young Winged Beans.
- While 5 oz of Boiled and Drained Young Winged Beans contain 3.5 times more Protein than Raw Yam.
- 5 ounces of Boiled Young Winged Beans provide inadequate amounts of Energy
- Both Raw Yam as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.