Lets compare vitamin content per 100 grams of Carrots vs Steamed Hawaii Mountain Yam with Salt:
Raw Carrots have more Vitamin A, 4.1 times more Vitamin B2, 7.6 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
While Steamed Hawaii Mountain Yam with Salt contains 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Carrots.
Both Raw Carrots as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Carrots vs Steamed Hawaii Mountain Yam with Salt:
Raw Carrots have 4.1 times more Calcium than Steamed Hawaii Mountain Yam with Salt.
While Steamed Hawaii Mountain Yam with Salt contains 2.9 times more Copper, 1.4 times more Iron, 2 times more Manganese, 1.5 times more Potassium, 9 times more Selenium, 3.6 times more Sodium and 1.3 times more Zinc than Raw Carrots.
Both Raw Carrots and Steamed Hawaii Mountain Yam with Salt have similar amounts of Magnesium, Phosphorus and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Steamed Hawaii Mountain Yam with Salt contains 2 times more Energy, 2.1 times more Carbohydrate and 1.9 times more Protein than Raw Carrots.
Both Raw Carrots as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.