Comparing Nutrients in 100 calories Navel OrangesVS Steamed Hawaii Mountain Yam
Weight per 100 calories
Navel Oranges
204g
Steamed Hawaii Mountain Yam
122g
Steamed Hawaii Mountain Yam has 1.7 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.
Discover which food has more nutrients per 100 calories - Navel Oranges or Steamed Hawaii Mountain Yam?
Navel Oranges VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Navel Oranges or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Navel Oranges vs Steamed Hawaii Mountain Yam:
100 calories of Navel Oranges have more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2, 5.5 times more Vitamin B3, 4.7 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 1.6 times more Vitamin B6 than Raw Navel Oranges.
Both Navel Oranges and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B5 per 100 calories.
100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Navel Oranges vs Steamed Hawaii Mountain Yam:
100 calories of Navel Oranges have 9 times more Calcium, 1.8 times more Magnesium and 1.9 times more Water than Steamed Hawaii Mountain Yam.
While 100 kcal of Steamed Hawaii Mountain Yam contain 2 times more Copper, 2 times more Iron, 5.8 times more Manganese, 1.8 times more Potassium and 2.4 times more Zinc than Raw Navel Oranges.
Both Navel Oranges and Steamed Hawaii Mountain Yam contain similar levels of Phosphorus per 100 calories.
100 calories of Navel Oranges lack sufficient amounts of Zinc
100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
Both Raw Navel Oranges and Steamed Hawaii Mountain Yam have similar amounts of macro-nutrients per 100 kcal
Both Navel Oranges and Steamed Hawaii Mountain Yam offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.