Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Hawaii Mountain Yam:
Baked Whole White Potatoes have 2.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B9, 4.8 times more Vitamin C and 1.9 times more Vitamin K than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 2.1 times more Vitamin B1 and 5.3 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Hawaii Mountain Yam have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
Both Baked Whole White Potatoes 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 Baked White Potatoes vs Hawaii Mountain Yam:
Baked Whole White Potatoes have 1.5 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 2.6 times more Calcium, 1.3 times more Manganese and 1.4 times more Selenium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Hawaii Mountain Yam have similar amounts of Copper and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Baked Whole White Potatoes have 1.4 times more Energy, 1.3 times more Carbohydrate, 4.9 times more Sugars and 1.6 times more Protein than Raw Hawaii Mountain Yam.
Both Baked Whole White Potatoes and Raw Hawaii Mountain Yam have similar amounts of Fiber per 7 oz.
Both Baked Whole White Potatoes as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.