Lets compare vitamin content per 100 grams of Oranges vs Cooked Yam, Boiled, Drained, Or Baked:
Raw Oranges have 1.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B9 and 4.4 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked no Salt.
While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 2 times more Vitamin B3, 3.8 times more Vitamin B6, 1.9 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
Both Raw Oranges 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 Oranges vs Cooked Yam, Boiled, Drained, Or Baked:
Raw Oranges have 2.9 times more Calcium and 1.2 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, 5.2 times more Iron, 1.8 times more Magnesium, 14.8 times more Manganese, 3.5 times more Phosphorus, 3.7 times more Potassium, 1.4 times more Selenium and 2.9 times more Zinc than Raw Oranges.
Comparison of macro-nutrients per 100 grams:
Raw Oranges have 19.1 times more Sugars than Cooked Yam, Boiled, Drained, Or Baked no Salt.
While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 2.5 times more Energy, 2.3 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Raw Oranges.
Both Raw Oranges 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.