Nutrient Comparison: Hawaii Mountain Yam VS Boiled Cauliflower per 100 g
Compare the macro and micronutrient content in 100 g of Hawaii Mountain Yam versus 100 g of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs Boiled Cauliflower:
- 100 grams of Hawaii Mountain Yam have 2.4 times more Vitamin B1 than Boiled Cauliflower.
- While 100 g of Boiled and Drained Cauliflower contain 2.7 times more Vitamin B2, 3.1 times more Vitamin B9, 17 times more Vitamin C and 9.9 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Cauliflower provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
- 100 grams of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
- Both Raw Hawaii Mountain Yam as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.
Comparing minerals per 100 grams for Hawaii Mountain Yam vs Boiled Cauliflower:
- 100 grams of Hawaii Mountain Yam have 1.6 times more Calcium, 6.1 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 2.9 times more Potassium and 1.6 times more Zinc than Boiled Cauliflower.
- Both Hawaii Mountain Yam and Boiled Cauliflower contain similar levels of Phosphorus and Water per 100 grams.
- 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
- Both Raw Hawaii Mountain Yam as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in 100 grams.
Comparison of macro-nutrients per 100 grams:
- 100 grams of Hawaii Mountain Yam have 2.9 times more Energy and 4 times more Carbohydrate than Boiled Cauliflower.
- While 100 g of Boiled and Drained Cauliflower contain 23.9 times more Omega 3, 6.7 times more Sugars and 1.4 times more Protein than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Cauliflower offer comparable quantities of Fiber per 100 grams.
- 100 grams of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- 100 grams of Boiled Cauliflower provide inadequate amounts of Energy
- Both Raw Hawaii Mountain Yam as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 100 grams.