Nutrient Comparison: Hawaii Mountain Yam VS Red Leaf Lettuce per 14 oz
Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Red Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Red Leaf Lettuce:
- 14 ounces of Hawaii Mountain Yam have 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Red Leaf Lettuce.
- While 14 oz of Raw Red Leaf Lettuce contain 4.1 times more Vitamin B2, 2.6 times more Vitamin B9, 1.4 times more Vitamin C and 100.2 times more Vitamin K than Raw Hawaii Mountain Yam.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
- Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Red Leaf Lettuce:
- 14 ounces of Hawaii Mountain Yam have 3.9 times more Copper, 1.2 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Red Leaf Lettuce.
- While 14 oz of Raw Red Leaf Lettuce contain 1.3 times more Calcium, 2.7 times more Iron and 2.1 times more Selenium than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Red Leaf Lettuce contain similar levels of Magnesium, Manganese and Water per 14 ounces.
- 14 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
- 14 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Hawaii Mountain Yam have 5.2 times more Energy, 7.2 times more Carbohydrate and 2.8 times more Fiber than Red Leaf Lettuce.
- While 14 oz of Raw Red Leaf Lettuce contain 11.6 times more Omega 3 than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Red Leaf Lettuce offer comparable quantities of Protein per 14 ounces.
- 14 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- 14 ounces of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
- Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 14 ounces.