Nutrient Comparison: Steamed Hawaii Mountain Yam VS Cassava per 5 oz
Compare the macro and micronutrient content in 5 oz of Steamed Hawaii Mountain Yam versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Steamed Hawaii Mountain Yam vs Cassava:
- 5 ounces of Steamed Hawaii Mountain Yam have 4.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Cassava.
- While 5 oz of Raw Cassava contain 3.4 times more Vitamin B2, 6.6 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Cassava provide similar amounts of Vitamin B1 per five ounces.
- 5 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Steamed Hawaii Mountain Yam as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Steamed Hawaii Mountain Yam vs Cassava:
- 5 ounces of Steamed Hawaii Mountain Yam have 1.3 times more Copper, 1.6 times more Iron, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Water than Cassava.
- While 5 oz of Raw Cassava contain 2.1 times more Magnesium and 1.4 times more Manganese than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Cassava contain similar levels of Zinc per five ounces.
- Both Steamed Hawaii Mountain Yam as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Steamed Hawaii Mountain Yam have 1.3 times more Protein than Cassava.
- While 5 oz of Raw Cassava contain 2 times more Energy and 1.9 times more Carbohydrate than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.