Lets compare vitamin content per 100 grams of Oranges vs Steamed Hawaii Mountain Yam:
Raw Oranges have more Vitamin A, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
While Steamed Hawaii Mountain Yam contains 1.9 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Steamed Hawaii Mountain Yam have similar amounts of Vitamin B1 per 100 g.
Both Raw Oranges as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Oranges vs Steamed Hawaii Mountain Yam:
Raw Oranges have 5 times more Calcium than Steamed Hawaii Mountain Yam.
While Steamed Hawaii Mountain Yam contains 2.9 times more Copper, 4.3 times more Iron, 11.3 times more Manganese, 2.9 times more Phosphorus, 2.7 times more Potassium, 1.8 times more Selenium and 4.6 times more Zinc than Raw Oranges.
Both Raw Oranges and Steamed Hawaii Mountain Yam have similar amounts of Magnesium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Steamed Hawaii Mountain Yam contains 1.7 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Raw Oranges.
Both Raw Oranges as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.