Nutrient Comparison: Steamed Hawaii Mountain Yam VS Roasted Cashews per 100 g
Compare the macro and micronutrient content in 100 g of Steamed Hawaii Mountain Yam versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Roasted Cashews:
- 100 g of Dry Roasted Cashew Nuts contain 2.3 times more Vitamin B1, 14.3 times more Vitamin B2, 10.8 times more Vitamin B3, 2.5 times more Vitamin B5 and 5.8 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Roasted Cashews provide similar amounts of Vitamin B6 per 100 grams.
- 100 grams of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Steamed Hawaii Mountain Yam as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.
Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs Roasted Cashews:
- 100 grams of Steamed Hawaii Mountain Yam have 45.4 times more Water than Roasted Cashews.
- While 100 g of Dry Roasted Cashew Nuts contain 5.6 times more Calcium, 17.2 times more Copper, 14 times more Iron, 26 times more Magnesium, 2.9 times more Manganese, 12.3 times more Phosphorus, 13 times more Selenium and 17.5 times more Zinc than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Roasted Cashews contain similar levels of Potassium per 100 grams.
- 100 grams of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 100 grams:
- 100 g of Dry Roasted Cashew Nuts contain 7 times more Energy, 579.4 times more Fat, 508.7 times more Saturated Fat, 26.8 times more Omega 3, 255.3 times more Omega 6, 1.6 times more Carbohydrate and 8.8 times more Protein than Steamed Hawaii Mountain Yam.
- 100 grams of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6