Comparing Nutrients in 100 calories Yambean VS Yam
Weight per 100 calories
Yambean
263g
Yam
84.7g
Raw Yam has 3.1 times more energy per unit of mass than Raw Yambean , which is average in comparison to other foods. Yambean having low energy density.
Discover which food has more nutrients per 100 calories - Yambean or Yam?
Discover which food has more nutrients per 100 calories - Yambean or Yam?
Lets compare vitamin content per 100 calories of Yambean vs Yam:
100 calories of Yambean have 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9, 3.7 times more Vitamin C and 4.1 times more Vitamin E than Yam.
While 100 kcal of Raw Yam contain 1.8 times more Vitamin B1 and 2.2 times more Vitamin B6 than Raw Yambean .
Both Yambean and Yam provide similar amounts of Vitamin B3 per 100 calories.
100 calories of Yam have insufficient amounts of Vitamin E
Both Raw Yambean 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 Yambean vs Yam:
100 calories of Yambean have 2.2 times more Calcium, 3.5 times more Iron, 1.8 times more Magnesium, 3.1 times more Selenium, 2.1 times more Zinc and 4 times more Water than Yam.
While 100 kcal of Raw Yam contain 2.1 times more Manganese and 1.8 times more Potassium than Raw Yambean .
Both Yambean and Yam contain similar levels of Copper and Phosphorus per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Yambean have 3.6 times more Omega 3, 11.2 times more Sugars, 3.7 times more Fiber and 1.5 times more Protein than Yam.
Both Yambean and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 3
Both Raw Yambean as well as Raw Yam provide inadequate amounts of Omega 6 in 100 calories.