Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs Oranges:
Raw Hawaii Mountain Yam has 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.1 times more Vitamin B2, 2.1 times more Vitamin B9 and 20.5 times more Vitamin C than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Raw Oranges have similar amounts of Vitamin B1 and Vitamin E per 100 g.
Both Raw Hawaii Mountain Yam as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Hawaii Mountain Yam vs Oranges:
Raw Hawaii Mountain Yam has 2.4 times more Copper, 4.4 times more Iron, 9.7 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, 1.4 times more Selenium and 3.9 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.5 times more Calcium than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Raw Oranges have similar amounts of Magnesium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Hawaii Mountain Yam has 1.4 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Protein than Raw Oranges.
While Raw Oranges contain 30.2 times more Sugars than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Raw Oranges have similar amounts of Fiber per 100 g.
Both Raw Hawaii Mountain Yam as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.