Nutrient Comparison: Hawaii Mountain Yam VS Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Hawaii Mountain Yam vs Cauliflower:
- 14 ounces of Hawaii Mountain Yam have 2 times more Vitamin B1 than Cauliflower.
- While 14 oz of Raw Cauliflower contain 3.2 times more Vitamin B2, 1.5 times more Vitamin B5, 4.1 times more Vitamin B9, 18.5 times more Vitamin C and 11.1 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Cauliflower provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
- Both Raw Hawaii Mountain Yam as well as Raw Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Cauliflower:
- 14 ounces of Hawaii Mountain Yam have 2.8 times more Copper, 1.6 times more Manganese and 1.4 times more Potassium than Cauliflower.
- While 14 oz of Raw Cauliflower contain 1.3 times more Phosphorus and 2.3 times more Sodium than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Cauliflower contain similar levels of Calcium, Iron, Magnesium, Zinc and Water per 14 ounces.
- Both Raw 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 Hawaii Mountain Yam have 2.7 times more Energy, 3.3 times more Carbohydrate and 1.3 times more Fiber than Cauliflower.
- While 14 oz of Raw Cauliflower contain 6.2 times more Sugars and 1.4 times more Protein than Raw Hawaii Mountain Yam.
- 14 ounces of Cauliflower provide inadequate amounts of Energy
- Both Raw Hawaii Mountain Yam as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.