Lets compare vitamin content per 100 grams of Boiled Carrots vs Hawaii Mountain Yam:
Boiled and Drained Carrots have 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin C, 4.9 times more Vitamin E and 9.8 times more Vitamin K than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 1.5 times more Vitamin B1 and 1.9 times more Vitamin B5 than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Hawaii Mountain Yam have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
Both Boiled and Drained Carrots as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Boiled Carrots vs Hawaii Mountain Yam:
Boiled and Drained Carrots have 4.5 times more Sodium than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 6.5 times more Copper, 1.3 times more Iron, 1.6 times more Manganese, 1.8 times more Potassium and 1.4 times more Zinc than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Hawaii Mountain Yam have similar amounts of Calcium, Magnesium, Phosphorus, Selenium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Boiled and Drained Carrots have 11.1 times more Sugars than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 1.9 times more Energy, 2 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Hawaii Mountain Yam have similar amounts of Fiber per 100 g.
Both Boiled and Drained Carrots as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.