Lets compare vitamin content per 5 ounces of Steamed Hawaii Mountain Yam vs Carrots:
Steamed Hawaii Mountain Yam has 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Carrots.
While Raw Carrots contain more Vitamin A, 4.1 times more Vitamin B2, 7.6 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Steamed Hawaii Mountain Yam vs Carrots:
Steamed Hawaii Mountain Yam has 2.9 times more Copper, 1.4 times more Iron, 2 times more Manganese, 1.5 times more Potassium, 9 times more Selenium and 1.3 times more Zinc than Raw Carrots.
While Raw Carrots contain 4.1 times more Calcium and 5.8 times more Sodium than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Raw Carrots have similar amounts of Magnesium, Phosphorus and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Steamed Hawaii Mountain Yam has 2 times more Energy, 2.1 times more Carbohydrate and 1.9 times more Protein than Raw Carrots.
Both Steamed Hawaii Mountain Yam as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.