Lets compare vitamin content per 7 ounces of Steamed Hawaii Mountain Yam with Salt vs Baked White Potatoes:
Steamed Hawaii Mountain Yam with Salt 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 with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
Both Steamed Hawaii Mountain Yam with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam with Salt vs Baked White Potatoes:
Steamed Hawaii Mountain Yam with Salt has 1.5 times more Manganese, 1.8 times more Selenium and 35.4 times more Sodium 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 with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Baked Whole White Potatoes have similar amounts of Calcium, Copper, Potassium, Zinc and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Both Steamed Hawaii Mountain Yam with Salt and Baked Whole White Potatoes have similar amounts of macro-nutrients per 7 oz
Both Steamed Hawaii Mountain Yam with Salt and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
Both Steamed Hawaii Mountain Yam with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.