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Gratin vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Gratin and Yam

  • Gratin has more Calcium, Phosphorus, Vitamin B2, and Vitamin A RAE, however, Yam is higher in Manganese, Fiber, and Potassium.
  • Gratin covers your daily Saturated Fat needs 24% more than Yam.

Food varieties used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Gratin 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.
Gratin
7
:
3
Yam
Contains more Calcium +750%
Contains more Iron +23.1%
Contains more Magnesium +11.1%
Contains more Phosphorus +130.6%
Contains more Zinc +245%
Contains more Selenium +285.7%
Contains more Potassium +69.2%
Contains less Sodium -98.2%
Contains more Manganese +130.4%
Equal in Magnesium - 18
Equal in Copper - 0.152
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +750%
Contains more Iron +23.1%
Contains more Magnesium +11.1%
Contains more Phosphorus +130.6%
Contains more Zinc +245%
Contains more Selenium +285.7%
Contains more Potassium +69.2%
Contains less Sodium -98.2%
Contains more Manganese +130.4%
Equal in Magnesium - 18
Equal in Copper - 0.152

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.
Gratin
4
:
6
Yam
Contains more Vitamin A +116.4%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +24.4%
Contains more Vitamin C +22.2%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B6 +31%
Contains more Folate +45.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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 +116.4%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +24.4%
Contains more Vitamin C +22.2%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B6 +31%
Contains more Folate +45.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
4
:
1
Yam
Contains more Protein +239.6%
Contains more Fats +5321.4%
Contains more Other +173.7%
Contains more Carbs +143.8%
Equal in Water - 70.13
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +239.6%
Contains more Fats +5321.4%
Contains more Other +173.7%
Contains more Carbs +143.8%
Equal in Water - 70.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
2
:
1
Yam
Contains more Monounsaturated Fat +42880%
Contains more Polyunsaturated fat +360%
Contains less Saturated Fat -99.4%
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +42880%
Contains more Polyunsaturated fat +360%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Yam Opinion
Net carbs 9.47g 23.58g Yam
Protein 5.06g 1.49g Gratin
Fats 7.59g 0.14g Gratin
Carbs 11.27g 27.48g Yam
Calories 132kcal 116kcal Gratin
Sugar 0.49g Gratin
Fiber 1.8g 3.9g Yam
Calcium 119mg 14mg Gratin
Iron 0.64mg 0.52mg Gratin
Magnesium 20mg 18mg Gratin
Phosphorus 113mg 49mg Gratin
Potassium 396mg 670mg Yam
Sodium 433mg 8mg Yam
Zinc 0.69mg 0.2mg Gratin
Copper 0.16mg 0.152mg Gratin
Manganese 0.161mg 0.371mg Yam
Selenium 2.7µg 0.7µg Gratin
Vitamin A 264IU 122IU Gratin
Vitamin A RAE 64µg 6µg Gratin
Vitamin E 0.34mg Yam
Vitamin C 9.9mg 12.1mg Yam
Vitamin B1 0.064mg 0.095mg Yam
Vitamin B2 0.116mg 0.028mg Gratin
Vitamin B3 0.993mg 0.552mg Gratin
Vitamin B5 0.387mg 0.311mg Gratin
Vitamin B6 0.174mg 0.228mg Yam
Folate 11µg 16µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.07mg 0.012mg Gratin
Threonine 0.192mg 0.052mg Gratin
Isoleucine 0.284mg 0.05mg Gratin
Leucine 0.443mg 0.094mg Gratin
Lysine 0.381mg 0.058mg Gratin
Methionine 0.117mg 0.02mg Gratin
Phenylalanine 0.254mg 0.069mg Gratin
Valine 0.325mg 0.06mg Gratin
Histidine 0.151mg 0.033mg Gratin
Cholesterol 23mg 0mg Yam
Saturated Fat 4.733g 0.029g Yam
Monounsaturated Fat 2.149g 0.005g Gratin
Polyunsaturated fat 0.276g 0.06g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin 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
15%
Gratin
15%
Yam
Minerals Daily Need Coverage Score
32%
Gratin
23%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 425mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 4.704g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 51)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.2)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.