Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Steamed Hawaii Mountain Yam:
Raw Hawaii Mountain Yam has 1.4 times more Vitamin B2, 3.7 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
Both Raw Hawaii Mountain Yam as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Steamed Hawaii Mountain Yam:
Raw Hawaii Mountain Yam has 3.3 times more Calcium than Steamed Hawaii Mountain Yam.
While Steamed Hawaii Mountain Yam contains 1.3 times more Selenium than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Steamed Hawaii Mountain Yam contains 1.3 times more Protein than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Energy and Carbohydrate per 14 oz.
Both Raw Hawaii Mountain Yam as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.