Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Hawaii Mountain Yam:
Raw Hawaii Mountain Yam contains 1.4 times more Vitamin B2, 3.7 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Raw Hawaii Mountain Yam have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
Both Steamed Hawaii Mountain Yam as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs Hawaii Mountain Yam:
Steamed Hawaii Mountain Yam has 1.3 times more Selenium than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 3.3 times more Calcium than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Raw Hawaii Mountain Yam have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Steamed Hawaii Mountain Yam has 1.2 times more Energy, 1.2 times more Carbohydrate and 1.3 times more Protein than Raw Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.