Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Baked White Potatoes:
Steamed Hawaii Mountain Yam has 1.8 times more Vitamin B1 and 1.3 times more Vitamin B5 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.1 times more Vitamin B2, 11.8 times more Vitamin B3, 3.2 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 100 g.
Both Steamed Hawaii Mountain Yam as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs Baked White Potatoes:
Steamed Hawaii Mountain Yam has 1.5 times more Manganese and 1.8 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Iron, 2.7 times more Magnesium and 1.9 times more Phosphorus than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Baked Whole White Potatoes have similar amounts of Calcium, Copper, Potassium, Zinc and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Both Steamed Hawaii Mountain Yam and Baked Whole White Potatoes have similar amounts of macro-nutrients per 100 g
Both Steamed Hawaii Mountain Yam and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 g.
Both Steamed Hawaii Mountain Yam as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.