Comparing Nutrients in 500 calories CassavaVS Steamed Hawaii Mountain Yam
Weight per 500 calories
Cassava
313g
Steamed Hawaii Mountain Yam
610g
Cassava has 2 times more energy per 100g than Steamed Hawaii Mountain Yam. It has above average energy density when compared to other foods. Steamed Hawaii Mountain Yam having average energy density.
Discover which food has more nutrients per 500 calories - Cassava or Steamed Hawaii Mountain Yam?
Cassava VS Steamed Hawaii Mountain Yam Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Cassava or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 500 calories of Cassava vs Steamed Hawaii Mountain Yam:
500 calories of Cassava have 1.8 times more Vitamin B2, 3.4 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
While 500 kcal of Steamed Hawaii Mountain Yam contain 1.9 times more Vitamin B1, 8.8 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raw Cassava.
Both Cassava and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B9 per 500 calories.
500 calories of Cassava have insufficient amounts of Vitamin B5
500 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
Both Raw Cassava as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Cassava vs Steamed Hawaii Mountain Yam:
500 kcal of Steamed Hawaii Mountain Yam contain 2.5 times more Copper, 3.1 times more Iron, 1.4 times more Manganese, 2.9 times more Phosphorus, 3.6 times more Potassium, 1.8 times more Zinc and 2.5 times more Water than Raw Cassava.
Both Cassava and Steamed Hawaii Mountain Yam contain similar levels of Magnesium per 500 calories.
500 calories of Cassava lack sufficient amounts of Zinc
Both Raw Cassava as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 kcal of Steamed Hawaii Mountain Yam contain 2.5 times more Protein than Raw Cassava.
Both Cassava and Steamed Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 500 calories.
500 calories of Cassava provide inadequate amounts of Protein
Both Raw Cassava as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.