Boiled Lotus Root VS Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Lotus Root or Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Boiled Lotus Root vs Hawaii Mountain Yam:
- 100 calories of Boiled Lotus Root have 1.3 times more Vitamin B1, 1.2 times more Vitamin B6 and 10.7 times more Vitamin C than Hawaii Mountain Yam.
- While 100 kcal of Raw Hawaii Mountain Yam contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 20.7 times more Vitamin E than Boiled and Drained Lotus Root.
- 100 calories of Boiled Lotus Root have insufficient amounts of Vitamin B2 and Vitamin E
- Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Boiled Lotus Root vs Hawaii Mountain Yam:
- 100 calories of Boiled Lotus Root have 2 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 3.5 times more Sodium and 1.2 times more Zinc than Hawaii Mountain Yam.
- Both Boiled Lotus Root and Hawaii Mountain Yam contain similar levels of Calcium, Manganese, Potassium and Water per 100 calories.
- Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
- 100 calories of Boiled Lotus Root have 1.3 times more Fiber than Hawaii Mountain Yam.
- Both Boiled Lotus Root and Hawaii Mountain Yam offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
- Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.