Mountain yam, hawaii, raw vs Quinoa, cooked
Nutrition comparison per 100g
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Mountain yam, hawaii, raw
6 wins
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Quinoa, cooked
5 wins
| Nutrient | Mountain yam, hawaii, raw | Quinoa, cooked | Difference |
|---|---|---|---|
| Calories | 67 kcal ★ | 120 kcal | Quinoa, cooked has 44% more |
| Protein | 1.34 g | 4.4 g ★ | Quinoa, cooked has 70% more |
| Carbs | 16.3 g | 21.3 g ★ | Quinoa, cooked has 23% more |
| Fat | 0.1 g ★ | 1.92 g | Quinoa, cooked has 95% more |
| Fiber | 2.5 g | 2.8 g ★ | Quinoa, cooked has 11% more |
| Sugar | 0.31 g ★ | 0.87 g | Quinoa, cooked has 64% more |
| Sodium | 13 mg | 7 mg ★ | Mountain yam, hawaii, raw has 86% more |
| Calcium | 26 mg ★ | 17 mg | Mountain yam, hawaii, raw has 53% more |
| Iron | 0.44 mg | 1.49 mg ★ | Quinoa, cooked has 70% more |
| Vitamin C | 2.6 mg ★ | 0 mg | Mountain yam, hawaii, raw has 0% more |
| Potassium | 418 mg ★ | 172 mg | Mountain yam, hawaii, raw has 143% more |
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Compare whole food groups for a cleaner, averaged breakdown.