Comparing Nutrients in 100 calories Hawaii Mountain YamVS Red Leaf Lettuce
Weight per 100 calories
Hawaii Mountain Yam
149g
Red Leaf Lettuce
769g
Hawaii Mountain Yam has 5.2 times more energy per 100g than Red Leaf Lettuce. It has low energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Red Leaf Lettuce?
Hawaii Mountain Yam VS Red Leaf Lettuce Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Red Leaf Lettuce?
Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Red Leaf Lettuce:
100 kcal of Raw Red Leaf Lettuce contain 3.2 times more Vitamin B1, 20.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 13.3 times more Vitamin B9, 7.3 times more Vitamin C, 3.7 times more Vitamin E and 516.5 times more Vitamin K than Raw Hawaii Mountain Yam.
100 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Hawaii Mountain Yam vs Red Leaf Lettuce:
100 kcal of Raw Red Leaf Lettuce contain 6.5 times more Calcium, 1.3 times more Copper, 14.1 times more Iron, 5.2 times more Magnesium, 4.3 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium, 11 times more Selenium, 9.9 times more Sodium, 3.8 times more Zinc and 6.1 times more Water than Raw Hawaii Mountain Yam.
100 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Hawaii Mountain Yam have 1.4 times more Carbohydrate than Red Leaf Lettuce.
While 100 kcal of Raw Red Leaf Lettuce contain 59.6 times more Omega 3, 8 times more Sugars, 1.9 times more Fiber and 5.1 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Red Leaf Lettuce offer comparable quantities of Energy per 100 calories.
100 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 100 calories.