Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam with Salt versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Steamed Hawaii Mountain Yam with Salt vs Cassava:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 4.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Cassava.
- While 14 oz of Raw Cassava contain 3.4 times more Vitamin B2, 6.6 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
- Both Steamed Hawaii Mountain Yam with Salt and Cassava provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam with Salt vs Cassava:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 1.3 times more Copper, 1.6 times more Iron, 1.5 times more Phosphorus, 1.8 times more Potassium, 17.7 times more Sodium and 1.3 times more Water than Cassava.
- While 14 oz of Raw Cassava contain 2.1 times more Magnesium and 1.4 times more Manganese than Steamed Hawaii Mountain Yam with Salt.
- Both Steamed Hawaii Mountain Yam with Salt and Cassava contain similar levels of Zinc per 14 ounces.
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 1.3 times more Protein than Cassava.
- While 14 oz of Raw Cassava contain 2 times more Energy and 1.9 times more Carbohydrate than Steamed Hawaii Mountain Yam with Salt.
- Both Steamed Hawaii Mountain Yam with Salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.