Comparing Nutrients in 100 calories Sunflower SeedsVS Yam
Weight per 100 calories
Sunflower Seeds
17g
Yam
84.7g
Sunflower Seeds have 4.9 times more energy per 100g than Yam. It has very high energy density when compared to other foods. Raw Yam having average energy density.
Discover which food has more nutrients per 100 calories - Sunflower Seeds or Yam?
Discover which food has more nutrients per 100 calories - Sunflower Seeds or Yam?
Lets compare vitamin content per 100 calories of Sunflower Seeds vs Yam:
100 calories of Sunflower Seeds have 2.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B9 and 20.3 times more Vitamin E than Yam.
While 100 kcal of Raw Yam contain 1.4 times more Vitamin B5 and 60.5 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Sunflower Seeds and Yam provide similar amounts of Vitamin B6 per 100 calories.
100 calories of Sunflower Seeds have insufficient amounts of Vitamin C
100 calories of Yam have insufficient amounts of Vitamin E
Both Dried Sunflower Seed Kernels as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Sunflower Seeds vs Yam:
100 calories of Sunflower Seeds have 2 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus, 15.3 times more Selenium and 4.2 times more Zinc than Yam.
While 100 kcal of Raw Yam contain 6.3 times more Potassium than Dried Sunflower Seed Kernels.
Both Sunflower Seeds and Yam contain similar levels of Manganese per 100 calories.
100 calories of Yam lack sufficient amounts of Selenium and Zinc
Both Dried Sunflower Seed Kernels as well as Raw Yam lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Sunflower Seeds have 61.2 times more Fat, 24.3 times more Saturated Fat, 72.8 times more Omega 6 and 2.7 times more Protein than Yam.
While 100 kcal of Raw Yam contain 6.9 times more Carbohydrate and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
Both Sunflower Seeds and Yam offer comparable quantities of Energy per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 6
Both Dried Sunflower Seed Kernels as well as Raw Yam provide inadequate amounts of Omega 3 in 100 calories.