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Shallot vs. Yam — In-Depth Nutrition Comparison

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How are Shallot and Yam different?

  • Shallot is higher in Vitamin B6, and Iron, however, Yam is richer in Potassium, and Copper.
  • Shallot contains 16 times more Sugar than Yam. While Shallot contains 7.87g of Sugar, Yam contains only 0.49g.

Shallots, raw and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.

Infographic

Shallot 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.
:
4
Yam
Contains more Calcium +164.3%
Contains more Iron +130.8%
Contains more Magnesium +16.7%
Contains more Phosphorus +22.4%
Contains more Zinc +100%
Contains more Selenium +71.4%
Contains more Potassium +100.6%
Contains less Sodium -33.3%
Contains more Copper +72.7%
Contains more Manganese +27.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +164.3%
Contains more Iron +130.8%
Contains more Magnesium +16.7%
Contains more Phosphorus +22.4%
Contains more Zinc +100%
Contains more Selenium +71.4%
Contains more Potassium +100.6%
Contains less Sodium -33.3%
Contains more Copper +72.7%
Contains more Manganese +27.1%

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.
:
8
Yam
Contains more Vitamin B6 +51.3%
Contains more Folate +112.5%
Contains more Vitamin A +2950%
Contains more Vitamin E +750%
Contains more Vitamin C +51.3%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +176%
Contains more Vitamin K +187.5%
Equal in Vitamin B5 - 0.311
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 B6 +51.3%
Contains more Folate +112.5%
Contains more Vitamin A +2950%
Contains more Vitamin E +750%
Contains more Vitamin C +51.3%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +176%
Contains more Vitamin K +187.5%
Equal in Vitamin B5 - 0.311

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Yam
Contains more Protein +67.8%
Contains more Water +13.8%
Contains more Fats +40%
Contains more Carbs +63.6%
Equal in Other - 0.76
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +67.8%
Contains more Water +13.8%
Contains more Fats +40%
Contains more Carbs +63.6%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Yam
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +53.8%
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +53.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shallot Yam Opinion
Net carbs 13.6g 23.58g Yam
Protein 2.5g 1.49g Shallot
Fats 0.1g 0.14g Yam
Carbs 16.8g 27.48g Yam
Calories 72kcal 116kcal Yam
Sugar 7.87g 0.49g Yam
Fiber 3.2g 3.9g Yam
Calcium 37mg 14mg Shallot
Iron 1.2mg 0.52mg Shallot
Magnesium 21mg 18mg Shallot
Phosphorus 60mg 49mg Shallot
Potassium 334mg 670mg Yam
Sodium 12mg 8mg Yam
Zinc 0.4mg 0.2mg Shallot
Copper 0.088mg 0.152mg Yam
Manganese 0.292mg 0.371mg Yam
Selenium 1.2µg 0.7µg Shallot
Vitamin A 4IU 122IU Yam
Vitamin A RAE 0µg 6µg Yam
Vitamin E 0.04mg 0.34mg Yam
Vitamin C 8mg 12.1mg Yam
Vitamin B1 0.06mg 0.095mg Yam
Vitamin B2 0.02mg 0.028mg Yam
Vitamin B3 0.2mg 0.552mg Yam
Vitamin B5 0.29mg 0.311mg Yam
Vitamin B6 0.345mg 0.228mg Shallot
Folate 34µg 16µg Shallot
Vitamin K 0.8µg 2.3µg Yam
Tryptophan 0.028mg 0.012mg Shallot
Threonine 0.098mg 0.052mg Shallot
Isoleucine 0.106mg 0.05mg Shallot
Leucine 0.149mg 0.094mg Shallot
Lysine 0.125mg 0.058mg Shallot
Methionine 0.027mg 0.02mg Shallot
Phenylalanine 0.081mg 0.069mg Shallot
Valine 0.11mg 0.06mg Shallot
Histidine 0.043mg 0.033mg Shallot
Saturated Fat 0.017g 0.029g Shallot
Monounsaturated Fat 0.014g 0.005g Shallot
Polyunsaturated fat 0.039g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot 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%
Shallot
15%
Yam
Minerals Daily Need Coverage Score
21%
Shallot
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 7.38g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 4mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.