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  6. Potato vs. Yam

Potato vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Potato and Yam?

  • Potato is richer in Iron, Vitamin B6, and Vitamin B3, yet Yam is richer in Fiber, and Manganese.
  • Potato has 3 times more Vitamin B3 than Yam. Potato has 1.41mg of Vitamin B3, while Yam has 0.552mg.

We used Potatoes, baked, flesh and skin, without salt and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Potato 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.
Potato
Potato
5
:
5
Yam
Yam
Contains more Iron +107.7%
Contains more Magnesium +55.6%
Contains more Phosphorus +42.9%
Contains more Zinc +80%
Contains more Potassium +25.2%
Contains less Sodium -20%
Contains more Copper +28.8%
Contains more Manganese +69.4%
Contains more Selenium +75%
Equal in Calcium - 14
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Iron +107.7%
Contains more Magnesium +55.6%
Contains more Phosphorus +42.9%
Contains more Zinc +80%
Contains more Potassium +25.2%
Contains less Sodium -20%
Contains more Copper +28.8%
Contains more Manganese +69.4%
Contains more Selenium +75%
Equal in Calcium - 14

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.
Potato
Potato
5
:
5
Yam
Yam
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +155.4%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +36.4%
Contains more Folate +75%
Contains more Vitamin A +1120%
Contains more Vitamin E +750%
Contains more Vitamin C +26%
Contains more Vitamin B1 +48.4%
Contains more Vitamin K +15%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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 B2 +71.4%
Contains more Vitamin B3 +155.4%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +36.4%
Contains more Folate +75%
Contains more Vitamin A +1120%
Contains more Vitamin E +750%
Contains more Vitamin C +26%
Contains more Vitamin B1 +48.4%
Contains more Vitamin K +15%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Yam
Yam
Contains more Protein +67.8%
Contains more Other +75%
Contains more Carbs +29.9%
Equal in Fats - 0.14
Equal in Water - 70.13
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 Protein +67.8%
Contains more Other +75%
Contains more Carbs +29.9%
Equal in Fats - 0.14
Equal in Water - 70.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
0
:
3
Yam
Yam
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.06
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.06

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Yam Opinion
Net carbs 18.95g 23.58g Yam
Protein 2.5g 1.49g Potato
Fats 0.13g 0.14g Yam
Carbs 21.15g 27.48g Yam
Calories 93kcal 116kcal Yam
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 0.49g Yam
Fiber 2.2g 3.9g Yam
Calcium 15mg 14mg Potato
Iron 1.08mg 0.52mg Potato
Magnesium 28mg 18mg Potato
Phosphorus 70mg 49mg Potato
Potassium 535mg 670mg Yam
Sodium 10mg 8mg Yam
Zinc 0.36mg 0.2mg Potato
Copper 0.118mg 0.152mg Yam
Manganese 0.219mg 0.371mg Yam
Selenium 0.4µg 0.7µg Yam
Vitamin A 10IU 122IU Yam
Vitamin A RAE 1µg 6µg Yam
Vitamin E 0.04mg 0.34mg Yam
Vitamin C 9.6mg 12.1mg Yam
Vitamin B1 0.064mg 0.095mg Yam
Vitamin B2 0.048mg 0.028mg Potato
Vitamin B3 1.41mg 0.552mg Potato
Vitamin B5 0.376mg 0.311mg Potato
Vitamin B6 0.311mg 0.228mg Potato
Folate 28µg 16µg Potato
Vitamin K 2µg 2.3µg Yam
Tryptophan 0.025mg 0.012mg Potato
Threonine 0.081mg 0.052mg Potato
Isoleucine 0.08mg 0.05mg Potato
Leucine 0.119mg 0.094mg Potato
Lysine 0.13mg 0.058mg Potato
Methionine 0.038mg 0.02mg Potato
Phenylalanine 0.099mg 0.069mg Potato
Valine 0.125mg 0.06mg Potato
Histidine 0.042mg 0.033mg Potato
Saturated Fat 0.034g 0.029g Yam
Monounsaturated Fat 0.003g 0.005g Yam
Polyunsaturated fat 0.057g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato 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
17%
Potato
15%
Yam
Minerals Daily Need Coverage Score
22%
Potato
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
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.
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.