Nutrient Comparison: Cassava VS Steamed Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cassava vs Steamed Hawaii Mountain Yam:
- 14 ounces of Cassava have 3.4 times more Vitamin B2, 6.6 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 4.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Cassava.
- Both Cassava and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Raw Cassava as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cassava vs Steamed Hawaii Mountain Yam:
- 14 ounces of Cassava have 2.1 times more Magnesium and 1.4 times more Manganese than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 1.3 times more Copper, 1.6 times more Iron, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Water than Raw Cassava.
- Both Cassava and Steamed Hawaii Mountain Yam contain similar levels of Zinc per 14 ounces.
- Both Raw Cassava as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cassava have 2 times more Energy and 1.9 times more Carbohydrate than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 1.3 times more Protein than Raw Cassava.
- Both Raw Cassava as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.