Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam with Salt vs Carrots:
Steamed Hawaii Mountain Yam with Salt has 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Carrots.
While Raw Carrots contain more Vitamin A, 4.1 times more Vitamin B2, 7.6 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam with Salt vs Carrots:
Steamed Hawaii Mountain Yam with Salt has 2.9 times more Copper, 1.4 times more Iron, 2 times more Manganese, 1.5 times more Potassium, 9 times more Selenium, 3.6 times more Sodium and 1.3 times more Zinc than Raw Carrots.
While Raw Carrots contain 4.1 times more Calcium than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Raw Carrots have similar amounts of Magnesium, Phosphorus and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Steamed Hawaii Mountain Yam with Salt has 2 times more Energy, 2.1 times more Carbohydrate and 1.9 times more Protein than Raw Carrots.
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.