Nutrient Comparison: Steamed Hawaii Mountain Yam VS Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Steamed Hawaii Mountain Yam vs Cauliflower:
- 14 ounces of Steamed Hawaii Mountain Yam have 1.7 times more Vitamin B1 than Cauliflower.
- While 14 oz of Raw Cauliflower contain 4.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B5, 4.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Cauliflower provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Steamed Hawaii Mountain Yam as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam vs Cauliflower:
- 14 ounces of Steamed Hawaii Mountain Yam have 3.3 times more Copper, 1.8 times more Manganese and 1.7 times more Potassium than Cauliflower.
- While 14 oz of Raw Cauliflower contain 2.8 times more Calcium, 1.5 times more Magnesium and 2.5 times more Sodium than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Cauliflower contain similar levels of Iron, Phosphorus, Zinc and Water per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Steamed Hawaii Mountain Yam as well as Raw Cauliflower lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Steamed Hawaii Mountain Yam have 3.3 times more Energy and 4 times more Carbohydrate than Cauliflower.
- Both Steamed Hawaii Mountain Yam and Cauliflower offer comparable quantities of Protein per 14 ounces.
- 14 ounces of Cauliflower provide inadequate amounts of Energy
- Both Steamed Hawaii Mountain Yam as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.