Lets compare vitamin content per 100 grams of Carrots vs Cooked Yam, Boiled, Drained, Or Baked:
Raw Carrots have 139.2 times more Vitamin A, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin E and 5.7 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked no Salt.
While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 2.1 times more Vitamin C than Raw Carrots.
Both Raw Carrots and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
Both Raw Carrots as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Carrots vs Cooked Yam, Boiled, Drained, Or Baked:
Raw Carrots have 2.4 times more Calcium, 8.6 times more Sodium and 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked no Salt.
While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 3.4 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Potassium and 7 times more Selenium than Raw Carrots.
Both Raw Carrots and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Zinc per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Carrots have 9.7 times more Sugars than Cooked Yam, Boiled, Drained, Or Baked no Salt.
While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 2.8 times more Energy, 2.9 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Raw Carrots.
Both Raw Carrots as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.