Comparing Nutrients in 100 calories Potato SkinVS Steamed Hawaii Mountain Yam
Weight per 100 calories
Potato Skin
172g
Steamed Hawaii Mountain Yam
122g
Steamed Hawaii Mountain Yam has 1.4 times more energy per unit of mass than Raw Potato Skin, which is average in comparison to other foods. Potato Skin having low energy density.
Discover which food has more nutrients per 100 calories - Potato Skin or Steamed Hawaii Mountain Yam?
Potato Skin VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Potato Skin or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Potato Skin vs Steamed Hawaii Mountain Yam:
100 calories of Potato Skin have 3.8 times more Vitamin B2, 11.2 times more Vitamin B3, 1.6 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 2.9 times more Vitamin B1 than Raw Potato Skin.
Both Potato Skin and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B5 per 100 calories.
100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
Both Raw Potato Skin as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Potato Skin vs Steamed Hawaii Mountain Yam:
100 calories of Potato Skin have 5.3 times more Calcium, 4.6 times more Copper, 10.7 times more Iron, 3.3 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Zinc and 1.5 times more Water than Steamed Hawaii Mountain Yam.
Both Potato Skin and Steamed Hawaii Mountain Yam contain similar levels of Potassium per 100 calories.
100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
Both Raw Potato Skin as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Potato Skin have 2.1 times more Protein than Steamed Hawaii Mountain Yam.
Both Potato Skin and Steamed Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Raw Potato Skin as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.