Nutrient Comparison: Navel Oranges VS Yam per 100 g
Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of Navel Oranges vs Yam:
- 100 grams of Navel Oranges have 1.6 times more Vitamin B2, 1.5 times more Vitamin B9 and 3.5 times more Vitamin C than Yam.
- While 100 g of Raw Yam contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Navel Oranges.
- Both Navel Oranges and Yam provide similar amounts of Vitamin B5 per 100 grams.
- 100 grams of Navel Oranges have insufficient amounts of Vitamin E
- Both Raw Navel Oranges as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.
Comparing minerals per 100 grams for Navel Oranges vs Yam:
- 100 grams of Navel Oranges have 2.5 times more Calcium and 1.2 times more Water than Yam.
- While 100 g of Raw Yam contain 4.6 times more Copper, 4.2 times more Iron, 1.9 times more Magnesium, 13.7 times more Manganese, 2.4 times more Phosphorus, 4.9 times more Potassium and 3 times more Zinc than Raw Navel Oranges.
- 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- 100 grams of Yam lack sufficient amounts of Calcium
- Both Raw Navel Oranges as well as Raw Yam lack sufficient amounts of Selenium in 100 grams.
Comparison of macro-nutrients per 100 grams:
- 100 grams of Navel Oranges have 17 times more Sugars than Yam.
- While 100 g of Raw Yam contain 2.4 times more Energy, 2.2 times more Carbohydrate, 1.9 times more Fiber and 1.7 times more Protein than Raw Navel Oranges.
- 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein
- Both Raw Navel Oranges as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.