Lets compare vitamin content per 7 ounces of Carrots vs Hawaii Mountain Yam:
Raw Carrots have 3.1 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B9, 2.3 times more Vitamin C, 3.1 times more Vitamin E and 9.4 times more Vitamin K than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Carrots.
Both Raw Carrots as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Carrots vs Hawaii Mountain Yam:
Raw Carrots have 1.3 times more Calcium and 5.3 times more Sodium than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 2.4 times more Copper, 1.5 times more Iron, 1.7 times more Manganese, 1.3 times more Potassium and 7 times more Selenium than Raw Carrots.
Both Raw Carrots and Raw Hawaii Mountain Yam have similar amounts of Magnesium, Phosphorus, Zinc and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Carrots have 15.3 times more Sugars than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 1.6 times more Energy, 1.7 times more Carbohydrate and 1.4 times more Protein than Raw Carrots.
Both Raw Carrots and Raw Hawaii Mountain Yam have similar amounts of Fiber per 7 oz.
Both Raw Carrots as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.