Nutrient Comparison: Steamed Hawaii Mountain Yam VS Hawaii Mountain Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Steamed Hawaii Mountain Yam 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 Steamed Hawaii Mountain Yam vs Hawaii Mountain Yam:
- 7 oz of Raw Hawaii Mountain Yam contain 3.7 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Hawaii Mountain Yam provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B3 and Vitamin C
- Both Steamed Hawaii Mountain Yam as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam vs Hawaii Mountain Yam:
- 7 oz of Raw Hawaii Mountain Yam contain 3.3 times more Calcium than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Hawaii Mountain Yam contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Steamed Hawaii Mountain Yam 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 Steamed Hawaii Mountain Yam have 1.2 times more Energy, 1.2 times more Carbohydrate and 1.3 times more Protein than Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.