Lets compare vitamin content per 1 pound of Navel Oranges vs Steamed Hawaii Mountain Yam:
Raw Navel Oranges have more Vitamin A, 3.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
While Steamed Hawaii Mountain Yam contains 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Navel Oranges.
Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Navel Oranges vs Steamed Hawaii Mountain Yam:
Raw Navel Oranges have 5.4 times more Calcium than Steamed Hawaii Mountain Yam.
While Steamed Hawaii Mountain Yam contains 3.3 times more Copper, 3.3 times more Iron, 9.8 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium, more Selenium and 4 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Steamed Hawaii Mountain Yam have similar amounts of Magnesium and Water per 1 lb.
Comparison of macro-nutrients per 1 pound:
Steamed Hawaii Mountain Yam contains 1.7 times more Energy, 1.6 times more Carbohydrate and 1.9 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.