Comparing Nutrients in 100 calories BroccoliVS Steamed Hawaii Mountain Yam
Weight per 100 calories
Broccoli
294g
Steamed Hawaii Mountain Yam
122g
Steamed Hawaii Mountain Yam has 2.4 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.
Discover which food has more nutrients per 100 calories - Broccoli or Steamed Hawaii Mountain Yam?
Broccoli VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Broccoli or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Broccoli vs Steamed Hawaii Mountain Yam:
100 calories of Broccoli have more Vitamin A, 2 times more Vitamin B1, 20.2 times more Vitamin B2, 11.9 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6, 12.7 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
Both Raw Broccoli as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Broccoli vs Steamed Hawaii Mountain Yam:
100 calories of Broccoli have 14.2 times more Calcium, 4.1 times more Iron, 5.1 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium, 6.7 times more Selenium, 6.6 times more Sodium, 3.1 times more Zinc and 2.8 times more Water than Steamed Hawaii Mountain Yam.
Both Broccoli and Steamed Hawaii Mountain Yam contain similar levels of Copper per 100 calories.
100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Broccoli have 25.3 times more Omega 3 and 3.9 times more Protein than Steamed Hawaii Mountain Yam.
Both Broccoli and Steamed Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Raw Broccoli as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 100 calories.