Nutrient Comparison: Hawaii Mountain Yam VS Cassava per 7 oz
Compare the macro and micronutrient content in 7 oz of Hawaii Mountain Yam versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Hawaii Mountain Yam vs Cassava:
- 7 ounces of Hawaii Mountain Yam have 4 times more Vitamin B5 and 2 times more Vitamin B6 than Cassava.
- While 7 oz of Raw Cassava contain 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 Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Cassava provide similar amounts of Vitamin B1 per seven ounces.
- 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Hawaii Mountain Yam as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.
Comparing minerals per 7 ounces for Hawaii Mountain Yam vs Cassava:
- 7 ounces of Hawaii Mountain Yam have 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 Cassava.
- While 7 oz of Raw Cassava contain 1.8 times more Magnesium, 1.6 times more Manganese and 1.3 times more Zinc than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Cassava contain similar levels of Copper per seven ounces.
- 7 ounces of Cassava lack sufficient amounts of Calcium
- Both Raw Hawaii Mountain Yam as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Hawaii Mountain Yam have 1.4 times more Fiber than Cassava.
- While 7 oz of Raw Cassava contain 2.4 times more Energy, 2.3 times more Carbohydrate and 5.5 times more Sugars than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Cassava offer comparable quantities of Protein per seven ounces.
- Both Raw Hawaii Mountain Yam as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.