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Mountain yam, hawaii, cooked, steamed, without salt vs Spinach, raw

Nutrition comparison per 100 g.

Mountain yam, hawaii, cooked, steamed, without salt 82 kcal Spinach, raw 23 kcal
Calories
82 kcal 23 kcal
Protein
1.7 g 2.9 g
Carbs
20.0 g 3.6 g
Fiber
~ 2.2 g
Sugars
~ 0.4 g
Fat
0.1 g 0.4 g
Sodium
12 mg 79 mg

Key takeaways

  • Spinach, raw has 72% fewer calories (23 kcal vs 82 kcal).
  • Spinach, raw has more protein (2.9 g vs 1.7 g).
  • Spinach, raw has more carbs (3.6 g vs 20.0 g).
  • Mountain yam, hawaii, cooked, steamed, without salt has more fat (0.1 g vs 0.4 g).
  • Mountain yam, hawaii, cooked, steamed, without salt has more sodium (12 mg vs 79 mg).
MacronutrientsMountain yam, hawaii, cooked, steamed, without saltSpinach, raw
Calories 82 kcal 23 kcal
Protein 1.7 g 2.9 g
Total Fat 0.1 g 0.4 g
Total Carbohydrate 20.0 g 3.6 g
Dietary Fiber ~ 2.2 g
Total Sugars ~ 0.4 g
Water 77.1 g 91.4 g
CarbohydratesMountain yam, hawaii, cooked, steamed, without saltSpinach, raw
Total Carbohydrate 20.0 g 3.6 g
Dietary Fiber ~ 2.2 g
Total Sugars ~ 0.4 g
Fats & Fatty AcidsMountain yam, hawaii, cooked, steamed, without saltSpinach, raw
Total Fat 0.1 g 0.4 g
Saturated Fat 0.0 g 0.1 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.0 g 0.2 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 6.0 mg 138.0 mg
Omega-6 Fatty Acids 30.0 mg 26.0 mg
Protein & Amino AcidsMountain yam, hawaii, cooked, steamed, without saltSpinach, raw
Protein 1.7 g 2.9 g
Histidine 38.0 mg 64.0 mg
Isoleucine 59.0 mg 147.0 mg
Leucine 109.0 mg 223.0 mg
Lysine 67.0 mg 174.0 mg
Methionine 23.0 mg 53.0 mg
Phenylalanine 80.0 mg 129.0 mg
Threonine 61.0 mg 122.0 mg
Tryptophan 14.0 mg 39.0 mg
Valine 70.0 mg 161.0 mg
Alanine 71.0 mg 142.0 mg
Arginine 144.0 mg 162.0 mg
Aspartic Acid 175.0 mg 240.0 mg
Cystine 21.0 mg 35.0 mg
Glutamic Acid 205.0 mg 343.0 mg
Glycine 60.0 mg 134.0 mg
Proline 61.0 mg 112.0 mg
Serine 92.0 mg 104.0 mg
Tyrosine 46.0 mg 108.0 mg
VitaminsMountain yam, hawaii, cooked, steamed, without saltSpinach, raw
Vitamin A (RAE) 0.0 mcg 469.0 mcg
Vitamin C 0.0 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E ~ 2.0 mg
Vitamin K ~ 482.9 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.2 mg
Niacin (B3) 0.1 mg 0.7 mg
Vitamin B6 0.2 mg 0.2 mg
Folate (B9) 12.0 mcg 194.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.5 mg 0.1 mg
Choline ~ 19.3 mg
Betaine ~ 102.6 mg
MineralsMountain yam, hawaii, cooked, steamed, without saltSpinach, raw
Calcium 8.0 mg 99.0 mg
Iron 0.4 mg 2.7 mg
Magnesium 10.0 mg 79.0 mg
Phosphorus 40.0 mg 49.0 mg
Potassium 495.0 mg 558.0 mg
Sodium 12.0 mg 79.0 mg
Zinc 0.3 mg 0.5 mg
Copper 0.1 mg 0.1 mg
Manganese 0.3 mg 0.9 mg
Selenium 0.9 mcg 1.0 mcg
SterolsMountain yam, hawaii, cooked, steamed, without saltSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherMountain yam, hawaii, cooked, steamed, without saltSpinach, raw
Alcohol ~ 0.0 g
Caffeine ~ 0.0 mg
Theobromine ~ 0.0 mg
Ash 1.1 g 1.7 g

Frequently asked questions

Which has fewer calories, Mountain yam, hawaii, cooked, steamed, without salt or Spinach, raw?

Spinach, raw has fewer calories: 82 kcal for Mountain yam, hawaii, cooked, steamed, without salt vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Mountain yam, hawaii, cooked, steamed, without salt or Spinach, raw?

Spinach, raw has more protein: 1.7 g for Mountain yam, hawaii, cooked, steamed, without salt vs 2.9 g for Spinach, raw per 100 g.

Is Mountain yam, hawaii, cooked, steamed, without salt or Spinach, raw healthier?

Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

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