Comparing Nutrients in 100 calories Hawaii Mountain YamVS Roasted Cashews
Weight per 100 calories
Hawaii Mountain Yam
149g
Roasted Cashews
17.4g
Dry Roasted Cashew Nuts have 8.6 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is very high in comparison to other foods. Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Roasted Cashews?
Hawaii Mountain Yam VS Roasted Cashews Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Roasted Cashews?
Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Roasted Cashews:
100 calories of Hawaii Mountain Yam have 4.4 times more Vitamin B1, 2.9 times more Vitamin B3, 3 times more Vitamin B5, 6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Roasted Cashews.
While 100 kcal of Dry Roasted Cashew Nuts contain 2.9 times more Vitamin K than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Roasted Cashews provide similar amounts of Vitamin B2 per 100 calories.
100 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
100 calories of Roasted Cashews have insufficient amounts of Vitamin B3, Vitamin C and Vitamin E
Both Raw Hawaii Mountain Yam as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Hawaii Mountain Yam vs Roasted Cashews:
100 calories of Hawaii Mountain Yam have 4.9 times more Calcium, 2.5 times more Manganese, 6.3 times more Potassium and 410.4 times more Water than Roasted Cashews.
While 100 kcal of Dry Roasted Cashew Nuts contain 2.4 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 2 times more Selenium and 2.4 times more Zinc than Raw Hawaii Mountain Yam.
100 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
100 calories of Roasted Cashews lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Hawaii Mountain Yam have 4.3 times more Carbohydrate and 7.1 times more Fiber than Roasted Cashews.
While 100 kcal of Dry Roasted Cashew Nuts contain 54.1 times more Fat, 48.6 times more Saturated Fat, 23.5 times more Omega 6 and 1.3 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Roasted Cashews offer comparable quantities of Energy per 100 calories.
100 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 6
100 calories of Roasted Cashews provide inadequate amounts of Fiber
Both Raw Hawaii Mountain Yam as well as Dry Roasted Cashew Nuts provide inadequate amounts of Omega 3 in 100 calories.