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Comparing Nutrients in 500 calories Winged Bean TuberVS Yam

Weight per 500 calories

Winged Bean Tuber
338g
Yam
424g

Winged Bean Tuber has 1.3 times more energy per 100g than Yam. It has average energy density when compared to other foods. Raw Yam having average energy density.

Which food has more nutrients per 500 calories - Winged Bean Tuber or Yam?

Macros Ratio

Protein Fat Carbs

Winged Bean Tuber
28%
5%
67%
Yam
5%
1%
94%
500 kcal ▼

Macro Nutrients

Winged Bean Tubervs Yam
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.13%3.04g
Fat
0.74%0.72g
3.04 gvs0.72 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.34%0.75g
Saturated Fat
0.49%0.16g
0.75 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.43%0.071g
Omega 3
3.18%0.051g
0.071 gvs0.051 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.04%0.52g
Omega 6
1.6%0.27g
0.52 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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73%95g
Carbohydrate
91%118g
95 gvs118 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.92%2.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
45.7%17.4g
NA gvs17.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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70%39g
Protein
11.6%6.5g
39 gvs6.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Winged Bean Tubervs Yam
0%0μg
Vitamin A
3.3%29.7μg
RAE, retinol activity equivalents
0 μgvs29.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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107%1.3mg
Vitamin B1
39.5%0.47mg
Thiamine
1.3 mgvs0.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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38.7%0.5mg
Vitamin B2
10.4%0.14mg
Riboflavin
0.5 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.6%5.54mg
Vitamin B3
14.6%2.34mg
Niacin, nicotinic acid, niacinamide
5.54 mgvs2.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.84%0.39mg
Vitamin B5
26.6%1.33mg
Pantothenic acid
0.39 mgvs1.33 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.5%0.25mg
Vitamin B6
96%1.24mg
Pyridoxine
0.25 mgvs1.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64μg
Vitamin B9
24.4%97μg
Folates and Folic Acid
64 μgvs97 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
80.5%72.5mg
Ascorbic acid
0 mgvs72.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
9.9%1.5mg
Tocopherols and Tocotrienols
NA mgvs1.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
8.12%9.75μg
Phytomenadione or phylloquinone
NA μgvs9.75 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Winged Bean Tubervs Yam
10%101mg
Calcium
7.2%72mg
101 mgvs72 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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520%4.7mg
Copper
84%0.75mg
4.7 mgvs0.75 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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84.5%6.76mg
Iron
28.6%2.3mg
6.76 mgvs2.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.3%81mg
Magnesium
21%89mg
81 mgvs89 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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78%1.8mg
Manganese
73%1.7mg
1.8 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.7%152mg
Phosphorus
33.3%233mg
152 mgvs233 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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58.2%1980mg
Potassium
102%3458mg
1980 mgvs3458 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.3%2.36μg
Selenium
5.4%2.97μg
2.36 μgvs2.97 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.9%118mg
Sodium
2.54%38mg
118 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42.7%4.7mg
Zinc
9.24%1mg
4.7 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.24%194g
Water
7.97%295g
194 gvs295 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Winged Bean Tuber vs Yam:
Comparing minerals per 500 calories for Winged Bean Tuber vs Yam:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Winged Bean TuberVS Cooked Yam, Boiled, Drained, Or BakedYamVS Cooked Yam, Boiled, Drained, Or Baked
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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