Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Baked Red Potatoes:
Steamed Hawaii Mountain Yam has 1.4 times more Vitamin B5 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.6 times more Vitamin B2, 12.3 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
Both Steamed Hawaii Mountain Yam as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs Baked Red Potatoes:
Steamed Hawaii Mountain Yam has 1.6 times more Manganese than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Zinc than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 100 g.
Both Steamed Hawaii Mountain Yam as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 100 g.
Comparison of macro-nutrients per 100 grams:
Baked Whole Red Potatoes contain 1.3 times more Protein than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 g.
Both Steamed Hawaii Mountain Yam as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.