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  6. Carrot vs. Yam

Carrot vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Carrot and Yam?

  • Carrot is richer in Vitamin A RAE, and Vitamin K, yet Yam is richer in Copper, Potassium, Manganese, Vitamin B6, and Vitamin C.
  • Carrot's daily need coverage for Vitamin A RAE is 92% higher.
  • Carrot has 6 times more Vitamin K than Yam. Carrot has 13.2µg of Vitamin K, while Yam has 2.3µg.

We used Carrots, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Carrot vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
Carrot
2
:
8
Yam
Yam
Contains more Calcium +135.7%
Contains more Zinc +20%
Contains more Iron +73.3%
Contains more Magnesium +50%
Contains more Phosphorus +40%
Contains more Potassium +109.4%
Contains less Sodium -88.4%
Contains more Copper +237.8%
Contains more Manganese +159.4%
Contains more Selenium +600%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +135.7%
Contains more Zinc +20%
Contains more Iron +73.3%
Contains more Magnesium +50%
Contains more Phosphorus +40%
Contains more Potassium +109.4%
Contains less Sodium -88.4%
Contains more Copper +237.8%
Contains more Manganese +159.4%
Contains more Selenium +600%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
Carrot
6
:
4
Yam
Yam
Contains more Vitamin A +13593.4%
Contains more Vitamin E +94.1%
Contains more Vitamin B2 +107.1%
Contains more Vitamin B3 +78.1%
Contains more Folate +18.8%
Contains more Vitamin K +473.9%
Contains more Vitamin C +105.1%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B5 +13.9%
Contains more Vitamin B6 +65.2%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +13593.4%
Contains more Vitamin E +94.1%
Contains more Vitamin B2 +107.1%
Contains more Vitamin B3 +78.1%
Contains more Folate +18.8%
Contains more Vitamin K +473.9%
Contains more Vitamin C +105.1%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B5 +13.9%
Contains more Vitamin B6 +65.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
3
:
2
Yam
Yam
Contains more Fats +71.4%
Contains more Water +25.9%
Contains more Other +26.3%
Contains more Protein +60.2%
Contains more Carbs +186.8%
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +71.4%
Contains more Water +25.9%
Contains more Other +26.3%
Contains more Protein +60.2%
Contains more Carbs +186.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +95%
Contains less Saturated Fat -21.6%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +95%
Contains less Saturated Fat -21.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Carrot Yam Opinion
Net carbs 6.78g 23.58g Yam
Protein 0.93g 1.49g Yam
Fats 0.24g 0.14g Carrot
Carbs 9.58g 27.48g Yam
Calories 41kcal 116kcal Yam
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 0.49g Yam
Fiber 2.8g 3.9g Yam
Calcium 33mg 14mg Carrot
Iron 0.3mg 0.52mg Yam
Magnesium 12mg 18mg Yam
Phosphorus 35mg 49mg Yam
Potassium 320mg 670mg Yam
Sodium 69mg 8mg Yam
Zinc 0.24mg 0.2mg Carrot
Copper 0.045mg 0.152mg Yam
Manganese 0.143mg 0.371mg Yam
Selenium 0.1µg 0.7µg Yam
Vitamin A 16706IU 122IU Carrot
Vitamin A RAE 835µg 6µg Carrot
Vitamin E 0.66mg 0.34mg Carrot
Vitamin C 5.9mg 12.1mg Yam
Vitamin B1 0.066mg 0.095mg Yam
Vitamin B2 0.058mg 0.028mg Carrot
Vitamin B3 0.983mg 0.552mg Carrot
Vitamin B5 0.273mg 0.311mg Yam
Vitamin B6 0.138mg 0.228mg Yam
Folate 19µg 16µg Carrot
Vitamin K 13.2µg 2.3µg Carrot
Tryptophan 0.012mg 0.012mg
Threonine 0.191mg 0.052mg Carrot
Isoleucine 0.077mg 0.05mg Carrot
Leucine 0.102mg 0.094mg Carrot
Lysine 0.101mg 0.058mg Carrot
Methionine 0.02mg 0.02mg
Phenylalanine 0.061mg 0.069mg Yam
Valine 0.069mg 0.06mg Carrot
Histidine 0.04mg 0.033mg Carrot
Saturated Fat 0.037g 0.029g Yam
Monounsaturated Fat 0.014g 0.005g Carrot
Polyunsaturated fat 0.117g 0.06g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
98%
Carrot
15%
Yam
Minerals Daily Need Coverage Score
12%
Carrot
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.25g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 61mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.