Comparing Nutrients in 100 calories Steamed Hawaii Mountain Yam with SaltVS Cassava
Weight per 100 calories
Steamed Hawaii Mountain Yam with Salt
122g
Cassava
62.5g
Raw Cassava has 2 times more energy per unit of mass than Steamed Hawaii Mountain Yam with Salt, which is above average in comparison to other foods. Steamed Hawaii Mountain Yam with Salt having average energy density.
Discover which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam with Salt or Cassava?
Steamed Hawaii Mountain Yam With Salt VS Cassava Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam with Salt or Cassava?
Lets compare vitamin content per 100 calories of Steamed Hawaii Mountain Yam with Salt vs Cassava:
100 calories of Steamed Hawaii Mountain Yam with Salt have 1.9 times more Vitamin B1, 8.8 times more Vitamin B5 and 4.6 times more Vitamin B6 than Cassava.
While 100 kcal of Raw Cassava contain 1.8 times more Vitamin B2, 3.4 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Cassava provide similar amounts of Vitamin B9 per 100 calories.
100 calories of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
100 calories of Cassava have insufficient amounts of Vitamin B5
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Steamed Hawaii Mountain Yam with Salt vs Cassava:
100 calories of Steamed Hawaii Mountain Yam with Salt have 2.5 times more Copper, 3.1 times more Iron, 1.4 times more Manganese, 2.9 times more Phosphorus, 3.6 times more Potassium, 34.6 times more Sodium, 1.8 times more Zinc and 2.5 times more Water than Cassava.
Both Steamed Hawaii Mountain Yam with Salt and Cassava contain similar levels of Magnesium per 100 calories.
100 calories of Cassava lack sufficient amounts of Zinc
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Steamed Hawaii Mountain Yam with Salt have 2.5 times more Protein than Cassava.
Both Steamed Hawaii Mountain Yam with Salt and Cassava offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Cassava provide inadequate amounts of Protein
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.