Nutrient Comparison: Lotus Root VS Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Lotus Root 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 Lotus Root vs Hawaii Mountain Yam:
- 14 ounces of Lotus Root have 1.6 times more Vitamin B1, 11.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 16.9 times more Vitamin C than Hawaii Mountain Yam.
- Both Lotus Root and Hawaii Mountain Yam provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Lotus Root vs Hawaii Mountain Yam:
- 14 ounces of Lotus Root have 1.7 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Sodium and 1.4 times more Zinc than Hawaii Mountain Yam.
- Both Lotus Root and Hawaii Mountain Yam contain similar levels of Manganese and Water per 14 ounces.
- Both Raw Lotus Root 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 Lotus Root have 2 times more Fiber and 1.9 times more Protein than Hawaii Mountain Yam.
- Both Lotus Root and Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- Both Raw Lotus Root as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.