Mountain yam, hawaii, cooked, steamed, with salt vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Mountain yam, hawaii, cooked, steamed, with salt
82 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
82 kcal
160 kcal
Protein
1.7 g
2.0 g
Carbs
20.0 g
8.5 g
Fiber
~
6.7 g
Sugars
~
0.7 g
Fat
0.1 g
14.7 g
Sodium
248 mg
7 mg
Key takeaways
- Mountain yam, hawaii, cooked, steamed, with salt has 49% fewer calories (82 kcal vs 160 kcal).
- Avocados, raw, all commercial varieties has more protein (2.0 g vs 1.7 g).
- Avocados, raw, all commercial varieties has more carbs (8.5 g vs 20.0 g).
- Mountain yam, hawaii, cooked, steamed, with salt has more fat (0.1 g vs 14.7 g).
- Avocados, raw, all commercial varieties has more sodium (7 mg vs 248 mg).
| Macronutrients | Mountain yam, hawaii, cooked, steamed, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 82 kcal | 160 kcal |
| Protein | 1.7 g | 2.0 g |
| Total Fat | 0.1 g | 14.7 g |
| Total Carbohydrate | 20.0 g | 8.5 g |
| Dietary Fiber | ~ | 6.7 g |
| Total Sugars | ~ | 0.7 g |
| Water | 77.1 g | 73.2 g |
| Carbohydrates | Mountain yam, hawaii, cooked, steamed, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 20.0 g | 8.5 g |
| Dietary Fiber | ~ | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | ~ | 0.7 g |
| Fats & Fatty Acids | Mountain yam, hawaii, cooked, steamed, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.1 g | 14.7 g |
| Saturated Fat | 0.0 g | 2.1 g |
| Monounsaturated Fat | 0.0 g | 9.8 g |
| Polyunsaturated Fat | 0.0 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 6.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 30.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Mountain yam, hawaii, cooked, steamed, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 1.7 g | 2.0 g |
| Histidine | 38.0 mg | 49.0 mg |
| Isoleucine | 59.0 mg | 84.0 mg |
| Leucine | 109.0 mg | 143.0 mg |
| Lysine | 67.0 mg | 132.0 mg |
| Methionine | 23.0 mg | 38.0 mg |
| Phenylalanine | 80.0 mg | 97.0 mg |
| Threonine | 61.0 mg | 73.0 mg |
| Tryptophan | 14.0 mg | 25.0 mg |
| Valine | 70.0 mg | 107.0 mg |
| Alanine | 71.0 mg | 109.0 mg |
| Arginine | 144.0 mg | 88.0 mg |
| Aspartic Acid | 175.0 mg | 236.0 mg |
| Cystine | 21.0 mg | 27.0 mg |
| Glutamic Acid | 205.0 mg | 287.0 mg |
| Glycine | 60.0 mg | 104.0 mg |
| Proline | 61.0 mg | 98.0 mg |
| Serine | 92.0 mg | 114.0 mg |
| Tyrosine | 46.0 mg | 49.0 mg |
| Vitamins | Mountain yam, hawaii, cooked, steamed, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 7.0 mcg |
| Vitamin C | 0.0 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.1 mg |
| Vitamin K | ~ | 21.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.1 mg | 1.7 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 12.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 1.4 mg |
| Choline | ~ | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | Mountain yam, hawaii, cooked, steamed, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 8.0 mg | 12.0 mg |
| Iron | 0.4 mg | 0.6 mg |
| Magnesium | 10.0 mg | 29.0 mg |
| Phosphorus | 40.0 mg | 52.0 mg |
| Potassium | 495.0 mg | 485.0 mg |
| Sodium | 248.0 mg | 7.0 mg |
| Zinc | 0.3 mg | 0.6 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.3 mg | 0.1 mg |
| Selenium | 0.9 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Mountain yam, hawaii, cooked, steamed, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 5.0 mg |
| Stigmasterol | ~ | 2.0 mg |
| Beta-sitosterol | ~ | 76.0 mg |
| Other | Mountain yam, hawaii, cooked, steamed, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.1 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Mountain yam, hawaii, cooked, steamed, with salt or Avocados, raw, all commercial varieties?
Mountain yam, hawaii, cooked, steamed, with salt has fewer calories: 82 kcal for Mountain yam, hawaii, cooked, steamed, with salt vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Mountain yam, hawaii, cooked, steamed, with salt or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more protein: 1.7 g for Mountain yam, hawaii, cooked, steamed, with salt vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Is Mountain yam, hawaii, cooked, steamed, with salt or Avocados, raw, all commercial varieties healthier?
Mountain yam, hawaii, cooked, steamed, with salt is lower in calories, and Avocados, raw, all commercial varieties is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.