Lets compare vitamin content per 5 ounces of Steamed Hawaii Mountain Yam vs Almonds:
Steamed Hawaii Mountain Yam has 1.5 times more Vitamin B6 than Almonds.
While Almonds contain 2.4 times more Vitamin B1, 81.3 times more Vitamin B2, 27.8 times more Vitamin B3 and 3.7 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Almonds have similar amounts of Vitamin B5 per 5 oz.
Both Steamed Hawaii Mountain Yam as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Steamed Hawaii Mountain Yam vs Almonds:
Steamed Hawaii Mountain Yam has 17.5 times more Water than Almonds.
While Almonds contain 33.6 times more Calcium, 8 times more Copper, 8.6 times more Iron, 27 times more Magnesium, 7.7 times more Manganese, 12 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Selenium and 9.8 times more Zinc than Steamed Hawaii Mountain Yam.
Comparison of macro-nutrients per 5 ounces:
Almonds contain 7.1 times more Energy, 624.1 times more Fat, 211.2 times more Saturated Fat, 410.8 times more Omega 6 and 12.2 times more Protein than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Almonds have similar amounts of Carbohydrate per 5 oz.
Both Steamed Hawaii Mountain Yam as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.