Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs Baked White Potatoes:
Raw Hawaii Mountain Yam has 2.1 times more Vitamin B1 and 5.3 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B9, 4.8 times more Vitamin C and 1.9 times more Vitamin K than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
Both Raw Hawaii Mountain Yam as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Hawaii Mountain Yam vs Baked White Potatoes:
Raw Hawaii Mountain Yam has 2.6 times more Calcium, 1.3 times more Manganese and 1.4 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Baked Whole White Potatoes have similar amounts of Copper and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Baked Whole White Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate, 4.9 times more Sugars and 1.6 times more Protein than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Baked Whole White Potatoes have similar amounts of Fiber per 100 g.
Both Raw 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.