Comparing Nutrients in 7 ounces Cassava VS Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Cassava	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	11% 318kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.85% 0.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Cassava	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.97% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Hawaii Mountain Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Hawaii Mountain Yam:

• 7 ounces of Cassava have 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B9 and 7.9 times more Vitamin C than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 4 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Hawaii Mountain Yam provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Hawaii Mountain Yam:

• 7 ounces of Cassava have 1.8 times more Magnesium, 1.6 times more Manganese and 1.3 times more Zinc than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 1.6 times more Calcium, 1.6 times more Iron, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Water than Raw Cassava.
• Both Cassava and Hawaii Mountain Yam contain similar levels of Copper per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.4 times more Energy, 2.3 times more Carbohydrate and 5.5 times more Sugars than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 1.4 times more Fiber than Raw Cassava.
• Both Cassava and Hawaii Mountain Yam offer comparable quantities of Protein per seven ounces.
• Both Raw Cassava as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Hawaii Mountain Yam

What are the health benefits of Cassava compared to Hawaii Mountain Yam?

Both cassava and Hawaii mountain yam are nutritious root vegetables that offer various health benefits. Cassava is a good source of carbohydrates, fiber, and vitamin C, while Hawaii mountain yam is rich in fiber, vitamin C, and potassium. Cassava is also gluten-free, making it suitable for those with gluten sensitivities. Hawaii mountain yam, on the other hand, is known for its potential anti-inflammatory properties and may help support digestive health. Overall, both root vegetables can be a healthy addition to a balanced vegan diet.

Can I lose weight easier by eating more Cassava or Hawaii Mountain Yam?

Both cassava and Hawaii mountain yam are starchy vegetables that can be part of a healthy vegan diet. However, for weight loss, it is important to focus on overall calorie intake and balance of nutrients rather than specific foods. Incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet, along with regular physical activity, is key for sustainable weight loss. Remember to listen to your body's hunger and fullness cues, and consult with a registered dietitian for personalized guidance.

Should I eat more Cassava or more Hawaii Mountain Yam to gain more muscles while training consistently?

Both cassava and Hawaii mountain yam are good sources of carbohydrates, which are important for providing energy during workouts. However, to gain muscle while training consistently, it is also important to consume adequate protein. Foods like legumes, tofu, tempeh, seitan, and quinoa are excellent plant-based sources of protein that can support muscle growth. Additionally, including a variety of fruits and vegetables in your diet will provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery.

What is the environmental impact of producing Cassava compared to Hawaii Mountain Yam?

Cassava has a lower environmental impact compared to Hawaii Mountain Yam due to its ability to thrive in diverse climates and poor soil conditions, requiring less water and fertilizer. Additionally, cassava plants help improve soil quality and biodiversity. Hawaii Mountain Yam, on the other hand, may require more resources and specific growing conditions, leading to a higher environmental footprint.