Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Steamed Hawaii Mountain Yam:
Baked Whole White Potatoes have 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.
While Steamed Hawaii Mountain Yam contains 1.8 times more Vitamin B1 and 1.3 times more Vitamin B5 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Steamed Hawaii Mountain Yam have similar amounts of Vitamin B6 per 14 oz.
Both Baked Whole White Potatoes as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Baked White Potatoes vs Steamed Hawaii Mountain Yam:
Baked Whole White Potatoes have 1.3 times more Calcium, 1.5 times more Iron, 2.7 times more Magnesium and 1.9 times more Phosphorus than Steamed Hawaii Mountain Yam.
While Steamed Hawaii Mountain Yam contains 1.5 times more Manganese and 1.8 times more Selenium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Steamed Hawaii Mountain Yam have similar amounts of Copper, Potassium, Zinc and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Baked Whole White Potatoes have 1.2 times more Protein than Steamed Hawaii Mountain Yam.
Both Baked Whole White Potatoes and Steamed Hawaii Mountain Yam have similar amounts of Energy and Carbohydrate per 14 oz.
Both Baked Whole White Potatoes as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.