Lotus Root VS Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Lotus Root or Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Lotus Root vs Hawaii Mountain Yam:
- 100 calories of Lotus Root have 1.4 times more Vitamin B1, 10.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 15.3 times more Vitamin C than Hawaii Mountain Yam.
- While 100 kcal of Raw Hawaii Mountain Yam contain 1.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Lotus Root.
- Both Lotus Root and Hawaii Mountain Yam provide similar amounts of Vitamin B9 per 100 calories.
- Both Raw Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Lotus Root vs Hawaii Mountain Yam:
- 100 calories of Lotus Root have 1.6 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 2.7 times more Phosphorus, 1.2 times more Potassium, 2.8 times more Sodium and 1.3 times more Zinc than Hawaii Mountain Yam.
- Both Lotus Root and Hawaii Mountain Yam contain similar levels of Manganese and Water per 100 calories.
- Both Raw Lotus Root as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
- 100 calories of Lotus Root have 1.8 times more Fiber and 1.8 times more Protein than Hawaii Mountain Yam.
- Both Lotus Root and Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
- Both Raw Lotus Root as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.