Mountain yam, hawaii, cooked, steamed, without salt vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Mountain yam, hawaii, cooked, steamed, without 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
12 mg
7 mg
Key takeaways
- Mountain yam, hawaii, cooked, steamed, without 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, without salt has more fat (0.1 g vs 14.7 g).
- Avocados, raw, all commercial varieties has more sodium (7 mg vs 12 mg).
| Macronutrients | Mountain yam, hawaii, cooked, steamed, without 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, without 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, without 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, without 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, without 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, without 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 | 12.0 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, without 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, without 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, without salt or Avocados, raw, all commercial varieties?
Mountain yam, hawaii, cooked, steamed, without salt has fewer calories: 82 kcal for Mountain yam, hawaii, cooked, steamed, without salt vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Mountain yam, hawaii, cooked, steamed, without salt or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more protein: 1.7 g for Mountain yam, hawaii, cooked, steamed, without salt vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Is Mountain yam, hawaii, cooked, steamed, without salt or Avocados, raw, all commercial varieties healthier?
Mountain yam, hawaii, cooked, steamed, without 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.