Nutrient Comparison: Hawaii Mountain Yam VS Cauliflower per 5 oz
Compare the macro and micronutrient content in 5 oz of 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 Hawaii Mountain Yam vs Cauliflower:
- 5 ounces of Hawaii Mountain Yam have 2 times more Vitamin B1 than Cauliflower.
- While 5 oz of Raw Cauliflower contain 3.2 times more Vitamin B2, 1.5 times more Vitamin B5, 4.1 times more Vitamin B9, 18.5 times more Vitamin C and 11.1 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Cauliflower provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
- 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
- Both Raw Hawaii Mountain Yam as well as Raw Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.
Comparing minerals per 5 ounces for Hawaii Mountain Yam vs Cauliflower:
- 5 ounces of Hawaii Mountain Yam have 2.8 times more Copper, 1.6 times more Manganese and 1.4 times more Potassium than Cauliflower.
- While 5 oz of Raw Cauliflower contain 1.3 times more Phosphorus and 2.3 times more Sodium than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Cauliflower contain similar levels of Calcium, Iron, Magnesium, Zinc and Water per five ounces.
- Both Raw 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 Hawaii Mountain Yam have 2.7 times more Energy, 3.3 times more Carbohydrate and 1.3 times more Fiber than Cauliflower.
- While 5 oz of Raw Cauliflower contain 6.2 times more Sugars and 1.4 times more Protein than Raw Hawaii Mountain Yam.
- 5 ounces of Cauliflower provide inadequate amounts of Energy
- Both Raw Hawaii Mountain Yam as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in five ounces.