Nutrient Comparison: Lotus Root VS Steamed Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Lotus Root vs Steamed Hawaii Mountain Yam:
- 14 ounces of Lotus Root have 1.9 times more Vitamin B1, 15.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.2 times more Vitamin B6 and more Vitamin C than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 1.3 times more Vitamin B5 than Raw Lotus Root.
- Both Lotus Root and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B9 per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Raw Lotus Root 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 Lotus Root vs Steamed Hawaii Mountain Yam:
- 14 ounces of Lotus Root have 5.6 times more Calcium, 2 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 3.3 times more Sodium and 1.2 times more Zinc than Steamed Hawaii Mountain Yam.
- Both Lotus Root and Steamed Hawaii Mountain Yam contain similar levels of Manganese, Potassium and Water per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Raw Lotus Root as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Lotus Root have 1.5 times more Protein than Steamed Hawaii Mountain Yam.
- Both Lotus Root and Steamed Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- Both Raw Lotus Root as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.