Nutrient Comparison: Cassava VS Steamed Hawaii Mountain Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Cassava vs Steamed Hawaii Mountain Yam:
- 7 ounces of Cassava have 3.4 times more Vitamin B2, 6.6 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- While 7 oz of Steamed Hawaii Mountain Yam contain 4.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Cassava.
- Both Cassava and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B1 per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Raw Cassava as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Cassava vs Steamed Hawaii Mountain Yam:
- 7 ounces of Cassava have 2.1 times more Magnesium and 1.4 times more Manganese than Steamed Hawaii Mountain Yam.
- While 7 oz of Steamed Hawaii Mountain Yam contain 1.3 times more Copper, 1.6 times more Iron, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Water than Raw Cassava.
- Both Cassava and Steamed Hawaii Mountain Yam contain similar levels of Zinc per seven ounces.
- Both Raw Cassava as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Cassava have 2 times more Energy and 1.9 times more Carbohydrate than Steamed Hawaii Mountain Yam.
- While 7 oz of Steamed Hawaii Mountain Yam contain 1.3 times more Protein than Raw Cassava.
- Both Raw Cassava as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.