Boiled Lotus Root VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Lotus Root or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Boiled Lotus Root vs Steamed Hawaii Mountain Yam:
- 100 calories of Boiled Lotus Root have 1.8 times more Vitamin B1, 2.9 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Steamed Hawaii Mountain Yam.
- While 100 kcal of Steamed Hawaii Mountain Yam contain 1.3 times more Vitamin B5 than Boiled and Drained Lotus Root.
- Both Boiled Lotus Root and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B9 per 100 calories.
- 100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B3 and Vitamin C
- Both Boiled and Drained Lotus Root as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Boiled Lotus Root vs Steamed Hawaii Mountain Yam:
- 100 calories of Boiled Lotus Root have 4 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 4.7 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Steamed Hawaii Mountain Yam.
- Both Boiled Lotus Root and Steamed Hawaii Mountain Yam contain similar levels of Manganese and Potassium per 100 calories.
- 100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Boiled and Drained Lotus Root as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
- Both Boiled and Drained Lotus Root and Steamed Hawaii Mountain Yam have similar amounts of macro-nutrients per 100 kcal
- Both Boiled Lotus Root and Steamed Hawaii Mountain Yam offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
- Both Boiled and Drained Lotus Root as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.