Nutrient Comparison: Cassava VS Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cassava vs Hawaii Mountain Yam:
- 14 ounces of Cassava have 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B9 and 7.9 times more Vitamin C than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 4 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Cassava.
- Both Cassava and Hawaii Mountain Yam provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Cassava as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Cassava vs Hawaii Mountain Yam:
- 14 ounces of Cassava have 1.8 times more Magnesium, 1.6 times more Manganese and 1.3 times more Zinc than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 1.6 times more Calcium, 1.6 times more Iron, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Water than Raw Cassava.
- Both Cassava and Hawaii Mountain Yam contain similar levels of Copper per 14 ounces.
- 14 ounces of Cassava lack sufficient amounts of Calcium
- Both Raw Cassava as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cassava have 2.4 times more Energy, 2.3 times more Carbohydrate and 5.5 times more Sugars than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 1.4 times more Fiber than Raw Cassava.
- Both Cassava and Hawaii Mountain Yam offer comparable quantities of Protein per 14 ounces.
- Both Raw Cassava as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.