Comparing Nutrients in 100 calories Hawaii Mountain YamVS Baked Potato Skin
Weight per 100 calories
Hawaii Mountain Yam
149g
Baked Potato Skin
50.5g
Baked Potato Skin has 3 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is above average 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 Baked Potato Skin?
Hawaii Mountain Yam VS Baked Potato Skin Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Baked Potato Skin?
Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Baked Potato Skin:
100 calories of Hawaii Mountain Yam have 2.5 times more Vitamin B1, 1.5 times more Vitamin B5, 1.9 times more Vitamin B9 and 15.5 times more Vitamin E than Baked Potato Skin.
While 100 kcal of Baked Potato Skin contain 1.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.8 times more Vitamin C than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Baked Potato Skin provide similar amounts of Vitamin B6 per 100 calories.
100 calories of Baked Potato Skin have insufficient amounts of Vitamin E
Both Raw Hawaii Mountain Yam as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Hawaii Mountain Yam vs Baked Potato Skin:
100 calories of Hawaii Mountain Yam have 2.3 times more Calcium, 2.2 times more Potassium, 1.6 times more Zinc and 5.1 times more Water than Baked Potato Skin.
While 100 kcal of Baked Potato Skin contain 2.5 times more Copper and 5.4 times more Iron than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Baked Potato Skin contain similar levels of Magnesium, Manganese and Phosphorus per 100 calories.
100 calories of Baked Potato Skin lack sufficient amounts of Calcium
Both Raw Hawaii Mountain Yam as well as Baked Potato Skin lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
Both Raw Hawaii Mountain Yam and Baked Potato Skin have similar amounts of macro-nutrients per 100 kcal
Both Hawaii Mountain Yam and Baked Potato Skin offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
Both Raw Hawaii Mountain Yam as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.