Nutrient Comparison: Hawaii Mountain Yam VS Boiled Potato Flesh, Cooked In Skin per 5 oz
Compare the macro and micronutrient content in 5 oz of Hawaii Mountain Yam versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Hawaii Mountain Yam vs Boiled Potato Flesh, Cooked In Skin:
- 5 ounces of Hawaii Mountain Yam have 1.4 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
- While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 3 times more Vitamin B3, 1.7 times more Vitamin B6 and 5 times more Vitamin C than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
- Both Raw Hawaii Mountain Yam as well as Boiled Potato Flesh, Cooked In Skin without Salt 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 Potato Flesh, Cooked In Skin:
- 5 ounces of Hawaii Mountain Yam have 5.2 times more Calcium, 1.4 times more Iron and 1.8 times more Manganese than Boiled Potato Flesh, Cooked In Skin.
- While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.7 times more Copper, 1.8 times more Magnesium and 1.3 times more Phosphorus than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Potato Flesh, Cooked In Skin contain similar levels of Potassium, Zinc and Water per five ounces.
- 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
- Both Raw Hawaii Mountain Yam as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Hawaii Mountain Yam have 1.4 times more Fiber than Boiled Potato Flesh, Cooked In Skin.
- While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Energy and 1.4 times more Protein than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Carbohydrate per five ounces.
- Both Raw Hawaii Mountain Yam as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.