Nutrient Comparison: Hawaii Mountain Yam VS Boiled Lotus Root per 14 oz
Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Boiled Lotus Root to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Boiled Lotus Root:
- 14 ounces of Hawaii Mountain Yam have 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled Lotus Root.
- While 14 oz of Boiled and Drained Lotus Root contain 10.5 times more Vitamin C than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Lotus Root provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
- 14 ounces of Boiled Lotus Root have insufficient amounts of Vitamin B3
- Both Raw Hawaii Mountain Yam as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Boiled Lotus Root:
- 14 oz of Boiled and Drained Lotus Root contain 2 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus and 3.5 times more Sodium than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Lotus Root contain similar levels of Calcium, Manganese, Potassium, Zinc and Water per 14 ounces.
- Both Raw Hawaii Mountain Yam as well as Boiled and Drained Lotus Root lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- Both Raw Hawaii Mountain Yam and Boiled and Drained Lotus Root have similar amounts of macro-nutrients per 14 oz
- Both Hawaii Mountain Yam and Boiled Lotus Root offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.
- Both Raw Hawaii Mountain Yam as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.