Lotus Root VS Steamed Hawaii Mountain Yam Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Lotus Root or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 300 calories of Lotus Root vs Steamed Hawaii Mountain Yam:
- 300 calories of Lotus Root have 2.1 times more Vitamin B1, 17.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- Both Lotus Root and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B5 per 300 calories.
- 300 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Raw Lotus Root as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Lotus Root vs Steamed Hawaii Mountain Yam:
- 300 calories of Lotus Root have 6.2 times more Calcium, 2.2 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 2.8 times more Phosphorus, 1.2 times more Potassium, 3.7 times more Sodium and 1.4 times more Zinc than Steamed Hawaii Mountain Yam.
- Both Lotus Root and Steamed Hawaii Mountain Yam contain similar levels of Manganese and Water per 300 calories.
- 300 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Raw Lotus Root as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
- 300 calories of Lotus Root have 1.7 times more Protein than Steamed Hawaii Mountain Yam.
- Both Lotus Root and Steamed Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 300 calories.
- Both Raw Lotus Root as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.