Lets compare vitamin content per 1 pound of Hawaii Mountain Yam vs Baked Red Potatoes:
Raw Hawaii Mountain Yam has 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.6 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B9, 4.8 times more Vitamin C and 2 times more Vitamin K than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 1 lb.
Both Raw Hawaii Mountain Yam as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Hawaii Mountain Yam vs Baked Red Potatoes:
Raw Hawaii Mountain Yam has 2.9 times more Calcium and 1.4 times more Manganese than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.
Comparison of macro-nutrients per 1 pound:
Raw Hawaii Mountain Yam has 1.4 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Energy, 4.6 times more Sugars and 1.7 times more Protein than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 1 lb.
Both Raw Hawaii Mountain Yam as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.