Comparing Nutrients in 500 calories Hawaii Mountain YamVS Cauliflower
Weight per 500 calories
Hawaii Mountain Yam
746g
Cauliflower
2000g
Hawaii Mountain Yam has 2.7 times more energy per 100g than Cauliflower. It has low energy density when compared to other foods. Raw Cauliflower having very low energy density.
Discover which food has more nutrients per 500 calories - Hawaii Mountain Yam or Cauliflower?
Hawaii Mountain Yam VS Cauliflower Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Hawaii Mountain Yam or Cauliflower?
Lets compare vitamin content per 500 calories of Hawaii Mountain Yam vs Cauliflower:
500 kcal of Raw Cauliflower contain 1.3 times more Vitamin B1, 8.5 times more Vitamin B2, 2.8 times more Vitamin B3, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6, 10.9 times more Vitamin B9, 49.7 times more Vitamin C and 29.7 times more Vitamin K than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Cauliflower provide similar amounts of Vitamin E per 500 calories.
500 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
Both Raw Hawaii Mountain Yam as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Hawaii Mountain Yam vs Cauliflower:
500 kcal of Raw Cauliflower contain 2.3 times more Calcium, 2.6 times more Iron, 3.4 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium, 6.2 times more Sodium, 2.7 times more Zinc and 3 times more Water than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Cauliflower contain similar levels of Copper per 500 calories.
500 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 500 calories:
500 calories of Hawaii Mountain Yam have 1.2 times more Carbohydrate than Cauliflower.
While 500 kcal of Raw Cauliflower contain 5.7 times more Omega 3, 16.5 times more Sugars, 2.1 times more Fiber and 3.8 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Cauliflower offer comparable quantities of Energy per 500 calories.
500 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Raw Hawaii Mountain Yam as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.