Mountain yam, hawaii, raw vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Mountain yam, hawaii, raw
67 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
67 kcal
160 kcal
Protein
1.3 g
2.0 g
Carbs
16.3 g
8.5 g
Fiber
~
6.7 g
Sugars
~
0.7 g
Fat
0.1 g
14.7 g
Sodium
13 mg
7 mg
Key takeaways
- Mountain yam, hawaii, raw has 58% fewer calories (67 kcal vs 160 kcal).
- Avocados, raw, all commercial varieties has more protein (2.0 g vs 1.3 g).
- Avocados, raw, all commercial varieties has more carbs (8.5 g vs 16.3 g).
- Mountain yam, hawaii, raw has more fat (0.1 g vs 14.7 g).
- Avocados, raw, all commercial varieties has more sodium (7 mg vs 13 mg).
| Macronutrients | Mountain yam, hawaii, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 67 kcal | 160 kcal |
| Protein | 1.3 g | 2.0 g |
| Total Fat | 0.1 g | 14.7 g |
| Total Carbohydrate | 16.3 g | 8.5 g |
| Dietary Fiber | ~ | 6.7 g |
| Total Sugars | ~ | 0.7 g |
| Water | 81.4 g | 73.2 g |
| Carbohydrates | Mountain yam, hawaii, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 16.3 g | 8.5 g |
| Dietary Fiber | ~ | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | ~ | 0.7 g |
| Fats & Fatty Acids | Mountain yam, hawaii, raw | 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 | 7.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 38.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Mountain yam, hawaii, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 1.3 g | 2.0 g |
| Histidine | 30.0 mg | 49.0 mg |
| Isoleucine | 45.0 mg | 84.0 mg |
| Leucine | 84.0 mg | 143.0 mg |
| Lysine | 52.0 mg | 132.0 mg |
| Methionine | 18.0 mg | 38.0 mg |
| Phenylalanine | 62.0 mg | 97.0 mg |
| Threonine | 47.0 mg | 73.0 mg |
| Tryptophan | 11.0 mg | 25.0 mg |
| Valine | 54.0 mg | 107.0 mg |
| Alanine | 55.0 mg | 109.0 mg |
| Arginine | 112.0 mg | 88.0 mg |
| Aspartic Acid | 136.0 mg | 236.0 mg |
| Cystine | 16.0 mg | 27.0 mg |
| Glutamic Acid | 159.0 mg | 287.0 mg |
| Glycine | 46.0 mg | 104.0 mg |
| Proline | 48.0 mg | 98.0 mg |
| Serine | 71.0 mg | 114.0 mg |
| Tyrosine | 35.0 mg | 49.0 mg |
| Vitamins | Mountain yam, hawaii, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 7.0 mcg |
| Vitamin C | 2.6 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) | 0.5 mg | 1.7 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 14.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 1.4 mg |
| Choline | ~ | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | Mountain yam, hawaii, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 26.0 mg | 12.0 mg |
| Iron | 0.4 mg | 0.6 mg |
| Magnesium | 12.0 mg | 29.0 mg |
| Phosphorus | 34.0 mg | 52.0 mg |
| Potassium | 418.0 mg | 485.0 mg |
| Sodium | 13.0 mg | 7.0 mg |
| Zinc | 0.3 mg | 0.6 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.2 mg | 0.1 mg |
| Selenium | 0.7 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Mountain yam, hawaii, raw | 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, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.8 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Mountain yam, hawaii, raw or Avocados, raw, all commercial varieties?
Mountain yam, hawaii, raw has fewer calories: 67 kcal for Mountain yam, hawaii, raw vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Mountain yam, hawaii, raw or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more protein: 1.3 g for Mountain yam, hawaii, raw vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Is Mountain yam, hawaii, raw or Avocados, raw, all commercial varieties healthier?
Mountain yam, hawaii, raw 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.