Comparing Nutrients in 100 calories Navel OrangesVS Yam
Weight per 100 calories
Navel Oranges
204g
Yam
84.7g
Raw Yam has 2.4 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.
Discover which food has more nutrients per 100 calories - Navel Oranges or Yam?
Discover which food has more nutrients per 100 calories - Navel Oranges or Yam?
Lets compare vitamin content per 100 calories of Navel Oranges vs Yam:
100 calories of Navel Oranges have 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 Yam.
While 100 kcal of Raw Yam contain 1.5 times more Vitamin B6 than Raw Navel Oranges.
100 calories of Yam have insufficient amounts of Vitamin A and Vitamin E
Both Raw Navel Oranges as well as Raw Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Navel Oranges vs Yam:
100 calories of Navel Oranges have 6.1 times more Calcium, 1.3 times more Magnesium and 3 times more Water than Yam.
While 100 kcal of Raw Yam contain 1.9 times more Copper, 1.7 times more Iron, 5.7 times more Manganese and 2 times more Potassium than Raw Navel Oranges.
Both Navel Oranges and Yam contain similar levels of Phosphorus per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium
Both Raw Navel Oranges as well as Raw Yam lack sufficient amounts of Selenium and Zinc in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Navel Oranges have 40.9 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Yam.
Both Navel Oranges and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Raw Navel Oranges as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.