Nutrient Comparison: Hawaii Mountain Yam VS Boiled Lotus Root per 5 oz
Compare the macro and micronutrient content in 5 oz of 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 Hawaii Mountain Yam vs Boiled Lotus Root:
- 5 ounces of Hawaii Mountain Yam have 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled Lotus Root.
- While 5 oz of Boiled and Drained Lotus Root contain 10.5 times more Vitamin C than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Lotus Root provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
- 5 ounces of Boiled Lotus Root have insufficient amounts of Vitamin B3
- Both Raw Hawaii Mountain Yam as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.
Comparing minerals per 5 ounces for Hawaii Mountain Yam vs Boiled Lotus Root:
- 5 oz of Boiled and Drained Lotus Root contain 2 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus and 3.5 times more Sodium than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Lotus Root contain similar levels of Calcium, Manganese, Potassium, Zinc and Water per five ounces.
- Both Raw 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:
- Both Raw Hawaii Mountain Yam and Boiled and Drained Lotus Root have similar amounts of macro-nutrients per 5 oz
- Both Hawaii Mountain Yam and Boiled Lotus Root offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
- Both Raw Hawaii Mountain Yam as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in five ounces.