Nutrient Comparison: Yam VS Boiled Yambean per 7 oz
Compare the macro and micronutrient content in 7 oz of Yam versus 7 oz of Boiled Yambean to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Yam vs Boiled Yambean :
- 7 ounces of Yam have 6.6 times more Vitamin B1, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 7.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled Yambean .
- Both Yam and Boiled Yambean provide similar amounts of Vitamin B2 per seven ounces.
- 7 ounces of Boiled Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
- Both Raw Yam as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Yam vs Boiled Yambean :
- 7 ounces of Yam have 3.9 times more Copper, 1.9 times more Magnesium, 7 times more Manganese, 3.4 times more Phosphorus, 6 times more Potassium and 1.6 times more Zinc than Boiled Yambean .
- While 7 oz of Boiled and Drained Yambean contain 1.3 times more Water than Raw Yam.
- Both Yam and Boiled Yambean contain similar levels of Iron per seven ounces.
- 7 ounces of Boiled Yambean lack sufficient amounts of Zinc
- Both Raw Yam as well as Boiled and Drained Yambean lack sufficient amounts of Calcium and Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Yam have 3.1 times more Energy, 3.2 times more Carbohydrate and 2.1 times more Protein than Boiled Yambean .
- 7 ounces of Boiled Yambean provide inadequate amounts of Energy and Protein