Lets compare vitamin content per 7 ounces of Hawaii Mountain Yam vs Almonds:
Raw Hawaii Mountain Yam has 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 2 times more Vitamin B1, 59.9 times more Vitamin B2, 7.5 times more Vitamin B3, 3.1 times more Vitamin B9 and 122 times more Vitamin E than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Almonds have similar amounts of Vitamin B5 per 7 oz.
Both Raw Hawaii Mountain Yam as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Hawaii Mountain Yam vs Almonds:
Raw Hawaii Mountain Yam has 18.5 times more Water than Almonds.
While Almonds contain 10.3 times more Calcium, 9.4 times more Copper, 8.4 times more Iron, 22.5 times more Magnesium, 9 times more Manganese, 14.1 times more Phosphorus, 1.8 times more Potassium, 5.9 times more Selenium and 11.6 times more Zinc than Raw Hawaii Mountain Yam.
Comparison of macro-nutrients per 7 ounces:
Almonds contain 8.6 times more Energy, 499.3 times more Fat, 172.8 times more Saturated Fat, 324.3 times more Omega 6, 1.3 times more Carbohydrate, 14 times more Sugars, 5 times more Fiber and 15.8 times more Protein than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.