Nutrient Comparison: Steamed Hawaii Mountain Yam VS Boiled Lotus Root per 5 oz
Compare the macro and micronutrient content in 5 oz of Steamed Hawaii Mountain Yam versus 5 oz of Boiled Lotus Root to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Steamed Hawaii Mountain Yam vs Boiled Lotus Root:
- 5 ounces of Steamed Hawaii Mountain Yam have 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled Lotus Root.
- While 5 oz of Boiled and Drained Lotus Root contain 1.5 times more Vitamin B1 and more Vitamin C than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Boiled Lotus Root provide similar amounts of Vitamin B6 per five ounces.
- 5 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin C
- Both Steamed Hawaii Mountain Yam as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Steamed Hawaii Mountain Yam vs Boiled Lotus Root:
- 5 ounces of Steamed Hawaii Mountain Yam have 1.3 times more Manganese and 1.4 times more Potassium than Boiled Lotus Root.
- While 5 oz of Boiled and Drained Lotus Root contain 3.3 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus and 3.8 times more Sodium than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Boiled Lotus Root contain similar levels of 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 Boiled and Drained Lotus Root lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Steamed Hawaii Mountain Yam have 1.2 times more Energy and 1.2 times more Carbohydrate than Boiled Lotus Root.
- Both Steamed Hawaii Mountain Yam and Boiled Lotus Root offer comparable quantities of Protein per five ounces.
- Both Steamed Hawaii Mountain Yam as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in five ounces.