Lets compare vitamin content per 100 grams of Yam vs Navel Oranges:
Raw Yam has 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 3.7 times more Vitamin B6, 2.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 1.7 times more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Yam.
Both Raw Yam as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Yam vs Navel Oranges:
Raw Yam has 4.6 times more Copper, 4.2 times more Iron, 1.9 times more Magnesium, 13.7 times more Manganese, 2.4 times more Phosphorus, 4.9 times more Potassium, more Selenium and 3 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.5 times more Calcium than Raw Yam.
Both Raw Yam and Raw Navel Oranges have similar amounts of Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Yam has 2.4 times more Energy, 2.2 times more Carbohydrate, 1.9 times more Fiber and 1.7 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 17 times more Sugars than Raw Yam.
Both Raw Yam as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.