Comparing Nutrients in 100 calories Baked Red PotatoesVS Hawaii Mountain Yam
Weight per 100 calories
Baked Red Potatoes
115g
Hawaii Mountain Yam
149g
Baked Red Potatoes have 1.3 times more energy per 100g than Hawaii Mountain Yam. It has average energy density when compared to other foods. Raw Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Hawaii Mountain Yam?
Baked Red Potatoes VS Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Hawaii Mountain Yam:
100 calories of Baked Red Potatoes have 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B9, 3.7 times more Vitamin C and 1.5 times more Vitamin K than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B5 and 3.4 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Red Potatoes and Hawaii Mountain Yam provide similar amounts of Vitamin B6 per 100 calories.
100 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
100 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
Both Baked Whole Red Potatoes as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Baked Red Potatoes vs Hawaii Mountain Yam:
100 calories of Baked Red Potatoes have 1.2 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium and 1.6 times more Phosphorus than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 3.8 times more Calcium, 1.8 times more Manganese and 1.4 times more Water than Baked Whole Red Potatoes.
Both Baked Red Potatoes and Hawaii Mountain Yam contain similar levels of Potassium and Zinc per 100 calories.
100 calories of Baked Red Potatoes lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Baked Red Potatoes have 3.6 times more Sugars and 1.3 times more Protein than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 1.8 times more Fiber than Baked Whole Red Potatoes.
Both Baked Red Potatoes and Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Baked Whole Red Potatoes as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.