Nutrient Comparison: Cauliflower VS Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Cauliflower 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 Cauliflower vs Hawaii Mountain Yam:
- 14 ounces of Cauliflower have 3.2 times more Vitamin B2, 1.5 times more Vitamin B5, 4.1 times more Vitamin B9, 18.5 times more Vitamin C and 11.1 times more Vitamin K than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 2 times more Vitamin B1 than Raw Cauliflower.
- Both Cauliflower and Hawaii Mountain Yam provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
- Both Raw Cauliflower as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Cauliflower vs Hawaii Mountain Yam:
- 14 ounces of Cauliflower have 1.3 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Sodium than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 2.8 times more Copper, 1.6 times more Manganese and 1.4 times more Potassium than Raw Cauliflower.
- Both Cauliflower and Hawaii Mountain Yam contain similar levels of Calcium, Iron, Zinc and Water per 14 ounces.
- Both Raw Cauliflower 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 Cauliflower have 6.2 times more Sugars and 1.4 times more Protein than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 2.7 times more Energy and 3.3 times more Carbohydrate than Raw Cauliflower.
- Both Cauliflower and Hawaii Mountain Yam offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Cauliflower provide inadequate amounts of Energy
- Both Raw Cauliflower as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.