Comparing Nutrients in 100 calories Hawaii Mountain YamVS Cassava
Weight per 100 calories
Hawaii Mountain Yam
149g
Cassava
62.5g
Raw Cassava has 2.4 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is above 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 Cassava?
Hawaii Mountain Yam VS Cassava Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Cassava?
Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Cassava:
100 calories of Hawaii Mountain Yam have 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 9.7 times more Vitamin B5, 4.9 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.6 times more Vitamin E than Cassava.
While 100 kcal of Raw Cassava contain 3.3 times more Vitamin C than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Cassava provide similar amounts of Vitamin B2 per 100 calories.
100 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin E
Both Raw Hawaii Mountain Yam as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Hawaii Mountain Yam vs Cassava:
100 calories of Hawaii Mountain Yam have 3.9 times more Calcium, 2.6 times more Copper, 3.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 3.7 times more Potassium, 1.9 times more Zinc and 3.3 times more Water than Cassava.
100 calories of Cassava lack sufficient amounts of Calcium and Zinc
Both Raw Hawaii Mountain Yam as well as Raw Cassava lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Hawaii Mountain Yam have 3.3 times more Fiber and 2.4 times more Protein than Cassava.
Both Hawaii Mountain Yam and Cassava offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Cassava provide inadequate amounts of Protein
Both Raw Hawaii Mountain Yam as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.