Comparing Nutrients in 100 calories Steamed Hawaii Mountain YamVS Boiled Cauliflower
Weight per 100 calories
Steamed Hawaii Mountain Yam
122g
Boiled Cauliflower
435g
Steamed Hawaii Mountain Yam has 3.6 times more energy per 100g than Boiled Cauliflower. It has average energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.
Discover which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam or Boiled Cauliflower?
Steamed Hawaii Mountain Yam VS Boiled Cauliflower Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam or Boiled Cauliflower?
Lets compare vitamin content per 100 calories of Steamed Hawaii Mountain Yam vs Boiled Cauliflower:
100 kcal of Boiled and Drained Cauliflower contain 1.7 times more Vitamin B1, 13.2 times more Vitamin B2, 11.2 times more Vitamin B3, 3.8 times more Vitamin B5, 3 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
Both Steamed Hawaii Mountain Yam as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Steamed Hawaii Mountain Yam vs Boiled Cauliflower:
100 calories of Steamed Hawaii Mountain Yam have 2 times more Copper than Boiled Cauliflower.
While 100 kcal of Boiled and Drained Cauliflower contain 7.1 times more Calcium, 2.7 times more Iron, 3.2 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 2.4 times more Selenium, 4.5 times more Sodium, 1.9 times more Zinc and 4.3 times more Water than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Boiled Cauliflower contain similar levels of Potassium per 100 calories.
100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Steamed Hawaii Mountain Yam have 1.4 times more Carbohydrate than Boiled Cauliflower.
While 100 kcal of Boiled and Drained Cauliflower contain 20.1 times more Fat, 99.2 times more Omega 3 and 3.8 times more Protein than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Boiled Cauliflower offer comparable quantities of Energy per 100 calories.
100 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Steamed Hawaii Mountain Yam as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 100 calories.