COOKED QUINOA vs IYAN POUNDED YAM
Nutrition comparison per 100 g serving
Ad 468x60
COOKED QUINOA wins in 7 out of 12 nutrient categories
COOKED QUINOA: 7
vs
IYAN POUNDED YAM: 3
(2 ties)
Overview
| Nutrient | COOKED QUINOA | IYAN POUNDED YAM | Winner |
|---|---|---|---|
| Calories | 129 cal | 267 cal | |
| Protein | 4.3 g | 2 g | |
| Carbs | 22.9 g | 84 g | |
| Fat | 2.1 g | 1 g | |
| Fiber | 2.1 g | 1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | COOKED QUINOA | IYAN POUNDED YAM | Winner |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 1.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | COOKED QUINOA | IYAN POUNDED YAM | Winner |
|---|---|---|---|
| Calcium, Ca | 17 MG | 20 MG | |
| Iron, Fe | 1.4 MG | 0.7 MG | |
| Potassium, K | 172 MG | 0 MG | |
| Sodium, Na | 500 MG | 34 MG |