Lets compare vitamin content per 7 ounces of Steamed Hawaii Mountain Yam vs Tomatoes:
Steamed Hawaii Mountain Yam has 2.3 times more Vitamin B1, 5.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain more Vitamin A, 1.4 times more Vitamin B2, 4.6 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 7 oz.
Both Steamed Hawaii Mountain Yam as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam vs Tomatoes:
Steamed Hawaii Mountain Yam has 2.2 times more Copper, 1.6 times more Iron, 2.5 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, more Selenium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
Both Steamed Hawaii Mountain Yam and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Steamed Hawaii Mountain Yam has 4.6 times more Energy, 5.1 times more Carbohydrate and 2 times more Protein than Raw Ripe Red Tomatoes.
Both Steamed Hawaii Mountain Yam as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.