Comparing Nutrients in 300 calories Hawaii Mountain YamVS Baked Potato Flesh
Weight per 300 calories
Hawaii Mountain Yam
448g
Baked Potato Flesh
323g
Baked Potatoes Flesh no Salt have 1.4 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is average in comparison to other foods. Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Baked Potato Flesh?
Hawaii Mountain Yam VS Baked Potato Flesh Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Baked Potato Flesh?
Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Baked Potato Flesh:
300 calories of Hawaii Mountain Yam have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B9 and 7.3 times more Vitamin E than Baked Potato Flesh.
While 300 kcal of Baked Potatoes Flesh no Salt contain 2.1 times more Vitamin B3 and 3.5 times more Vitamin C than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Baked Potato Flesh provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
Both Raw Hawaii Mountain Yam as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Hawaii Mountain Yam vs Baked Potato Flesh:
300 calories of Hawaii Mountain Yam have 7.2 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese, 1.5 times more Potassium, 1.3 times more Zinc and 1.5 times more Water than Baked Potato Flesh.
While 300 kcal of Baked Potatoes Flesh no Salt contain 1.4 times more Copper and 1.5 times more Magnesium than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Baked Potato Flesh contain similar levels of Phosphorus per 300 calories.
300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
Both Raw Hawaii Mountain Yam as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Hawaii Mountain Yam have 2.3 times more Fiber than Baked Potato Flesh.
While 300 kcal of Baked Potatoes Flesh no Salt contain 4 times more Sugars than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Baked Potato Flesh offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
Both Raw Hawaii Mountain Yam as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.