Nutrient Comparison: Steamed Hawaii Mountain Yam VS Cauliflower per 5 oz
Compare the macro and micronutrient content in 5 oz of Steamed Hawaii Mountain Yam versus 5 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Steamed Hawaii Mountain Yam vs Cauliflower:
- 5 ounces of Steamed Hawaii Mountain Yam have 1.7 times more Vitamin B1 than Cauliflower.
- While 5 oz of Raw Cauliflower contain 4.3 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B5, 4.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Cauliflower provide similar amounts of Vitamin B6 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 Cauliflower 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 Cauliflower:
- 5 ounces of Steamed Hawaii Mountain Yam have 3.3 times more Copper, 1.8 times more Manganese and 1.7 times more Potassium than Cauliflower.
- While 5 oz of Raw Cauliflower contain 2.8 times more Calcium, 1.5 times more Magnesium and 2.5 times more Sodium than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Cauliflower contain similar levels of Iron, Phosphorus, Zinc and Water per five ounces.
- 5 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Steamed Hawaii Mountain Yam as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Steamed Hawaii Mountain Yam have 3.3 times more Energy and 4 times more Carbohydrate than Cauliflower.
- Both Steamed Hawaii Mountain Yam and Cauliflower offer comparable quantities of Protein per five ounces.
- 5 ounces of Cauliflower provide inadequate amounts of Energy
- Both Steamed Hawaii Mountain Yam as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in five ounces.