Nutrient Comparison: Steamed Hawaii Mountain Yam VS Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam 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 Steamed Hawaii Mountain Yam vs Hawaii Mountain Yam:
- 14 oz of Raw Hawaii Mountain Yam contain 3.7 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Hawaii Mountain Yam provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B3 and Vitamin C
- Both Steamed Hawaii Mountain Yam as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam vs Hawaii Mountain Yam:
- 14 oz of Raw Hawaii Mountain Yam contain 3.3 times more Calcium than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Hawaii Mountain Yam contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, 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 Hawaii Mountain Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Steamed Hawaii Mountain Yam have 1.2 times more Energy, 1.2 times more Carbohydrate and 1.3 times more Protein than Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.