Comparing Nutrients in 100 calories Hawaii Mountain YamVS Baked Red Potatoes
Weight per 100 calories
Hawaii Mountain Yam
149g
Baked Red Potatoes
115g
Baked Whole Red Potatoes have 1.3 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is average in comparison to other foods. Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Baked Red Potatoes?
Hawaii Mountain Yam VS Baked Red Potatoes Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Baked Red Potatoes?
Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Baked Red Potatoes:
100 calories of Hawaii Mountain Yam have 1.8 times more Vitamin B1, 1.6 times more Vitamin B5 and 3.4 times more Vitamin E than Baked Red Potatoes.
While 100 kcal of Baked Whole Red Potatoes contain 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B9, 3.7 times more Vitamin C and 1.5 times more Vitamin K than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Baked Red Potatoes provide similar amounts of Vitamin B6 per 100 calories.
100 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
100 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
Both Raw Hawaii Mountain Yam as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Hawaii Mountain Yam vs Baked Red Potatoes:
100 calories of Hawaii Mountain Yam have 3.8 times more Calcium, 1.8 times more Manganese and 1.4 times more Water than Baked Red Potatoes.
While 100 kcal of Baked Whole Red Potatoes contain 1.8 times more Magnesium and 1.6 times more Phosphorus than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Baked Red Potatoes contain similar levels of Copper, Iron, Potassium and Zinc per 100 calories.
100 calories of Baked Red Potatoes lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Hawaii Mountain Yam have 1.8 times more Fiber than Baked Red Potatoes.
While 100 kcal of Baked Whole Red Potatoes contain 3.6 times more Sugars and 1.3 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Raw Hawaii Mountain Yam as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.