Nutrient Comparison: Baked White Potatoes VS Steamed Hawaii Mountain Yam with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Steamed Hawaii Mountain Yam with Salt:
- 14 ounces of Baked White Potatoes have 3.1 times more Vitamin B2, 11.8 times more Vitamin B3, 3.2 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
- While 14 oz of Steamed Hawaii Mountain Yam with Salt contain 1.8 times more Vitamin B1 and 1.3 times more Vitamin B5 than Baked Whole White Potatoes.
- Both Baked White Potatoes and Steamed Hawaii Mountain Yam with Salt provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Baked Whole White Potatoes as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Baked White Potatoes vs Steamed Hawaii Mountain Yam with Salt:
- 14 ounces of Baked White Potatoes have 1.5 times more Iron, 2.7 times more Magnesium and 1.9 times more Phosphorus than Steamed Hawaii Mountain Yam with Salt.
- While 14 oz of Steamed Hawaii Mountain Yam with Salt contain 1.5 times more Manganese and 35.4 times more Sodium than Baked Whole White Potatoes.
- Both Baked White Potatoes and Steamed Hawaii Mountain Yam with Salt contain similar levels of Copper, Potassium, Zinc and Water per 14 ounces.
- Both Baked Whole White Potatoes as well as Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Baked White Potatoes have 1.2 times more Protein than Steamed Hawaii Mountain Yam with Salt.
- Both Baked White Potatoes and Steamed Hawaii Mountain Yam with Salt offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- Both Baked Whole White Potatoes as well as Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.