Nutrient Comparison: Cassava VS Hawaii Mountain Yam per 5 oz
Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Cassava vs Hawaii Mountain Yam:
- 5 ounces of Cassava have 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B9 and 7.9 times more Vitamin C than Hawaii Mountain Yam.
- While 5 oz of Raw Hawaii Mountain Yam contain 4 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Cassava.
- Both Cassava and Hawaii Mountain Yam provide similar amounts of Vitamin B1 per five ounces.
- 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Cassava as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.
Comparing minerals per 5 ounces for Cassava vs Hawaii Mountain Yam:
- 5 ounces of Cassava have 1.8 times more Magnesium, 1.6 times more Manganese and 1.3 times more Zinc than Hawaii Mountain Yam.
- While 5 oz of Raw Hawaii Mountain Yam contain 1.6 times more Calcium, 1.6 times more Iron, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Water than Raw Cassava.
- Both Cassava and Hawaii Mountain Yam contain similar levels of Copper per five ounces.
- 5 ounces of Cassava lack sufficient amounts of Calcium
- Both Raw Cassava as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Cassava have 2.4 times more Energy, 2.3 times more Carbohydrate and 5.5 times more Sugars than Hawaii Mountain Yam.
- While 5 oz of Raw Hawaii Mountain Yam contain 1.4 times more Fiber than Raw Cassava.
- Both Cassava and Hawaii Mountain Yam offer comparable quantities of Protein per five ounces.
- Both Raw Cassava as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.