Comparing Nutrients in 100 calories Navel OrangesVS Hawaii Mountain Yam
Weight per 100 calories
Navel Oranges
204g
Hawaii Mountain Yam
149g
Raw Hawaii Mountain Yam has 1.4 times more energy per unit of mass than Raw Navel Oranges, which is low in comparison to other foods. Navel Oranges having low energy density.
Discover which food has more nutrients per 100 calories - Navel Oranges or Hawaii Mountain Yam?
Navel Oranges VS Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Navel Oranges or Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Navel Oranges vs Hawaii Mountain Yam:
100 calories of Navel Oranges have 3.7 times more Vitamin B2, 1.2 times more Vitamin B3, 3.3 times more Vitamin B9 and 31.1 times more Vitamin C than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 1.7 times more Vitamin B6 than Raw Navel Oranges.
Both Navel Oranges and Hawaii Mountain Yam provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 100 calories.
Both Raw Navel Oranges 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 Navel Oranges vs Hawaii Mountain Yam:
100 calories of Navel Oranges have 2.3 times more Calcium, 1.3 times more Magnesium and 1.4 times more Water than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 2.1 times more Copper, 2.5 times more Iron, 6.1 times more Manganese, 1.8 times more Potassium and 2.5 times more Zinc than Raw Navel Oranges.
Both Navel Oranges and Hawaii Mountain Yam contain similar levels of Phosphorus per 100 calories.
100 calories of Navel Oranges lack sufficient amounts of Zinc
Both Raw Navel Oranges 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 Navel Oranges have 37.5 times more Sugars and 1.2 times more Fiber than Hawaii Mountain Yam.
Both Navel Oranges and Hawaii Mountain Yam offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
Both Raw Navel Oranges as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.