Nutrient Comparison: Boiled Lotus Root VS Steamed Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Lotus Root 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 Boiled Lotus Root vs Steamed Hawaii Mountain Yam:
- 14 ounces of Boiled Lotus Root have 1.5 times more Vitamin B1 and more Vitamin C than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Lotus Root.
- Both Boiled Lotus Root and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin C
- Both Boiled and Drained Lotus Root as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Lotus Root vs Steamed Hawaii Mountain Yam:
- 14 ounces of Boiled Lotus Root have 3.3 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus and 3.8 times more Sodium than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 1.3 times more Manganese and 1.4 times more Potassium than Boiled and Drained Lotus Root.
- Both Boiled Lotus Root and Steamed Hawaii Mountain Yam contain similar levels of Zinc and Water per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Boiled and Drained Lotus Root as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- Both Boiled and Drained Lotus Root and Steamed Hawaii Mountain Yam have similar amounts of macro-nutrients per 14 oz
- Both Boiled Lotus Root and Steamed Hawaii Mountain Yam offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
- Both Boiled and Drained Lotus Root as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.