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Sweet potato vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 3.68g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 33)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.019g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Yam
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sweet potato Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
80
Sweet potato
16
Yam
Mineral Summary Score
15
Sweet potato
19
Yam

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Yam
Contains more Iron +13%
Contains more Calcium +76.5%
Contains more Magnesium +19%
Contains more Zinc +25%
Contains more Potassium +142.1%
Contains more Copper +17.9%
Contains more Phosphorus +17%
Contains less Sodium -83.6%
Contains more Iron +13%
Contains more Calcium +76.5%
Contains more Magnesium +19%
Contains more Zinc +25%
Contains more Potassium +142.1%
Contains more Copper +17.9%
Contains more Phosphorus +17%
Contains less Sodium -83.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Yam
Contains more Vitamin A +10180.4%
Contains more Vitamin B2 +90.6%
Contains more Vitamin B5 +154.8%
Contains more Vitamin C +612.5%
Contains more Vitamin E +34.6%
Contains more Vitamin B1 +43.6%
Contains more Vitamin B6 +40.2%
Contains more Vitamin K +27.8%
Equal in Vitamin B3 - 0.552
Contains more Vitamin A +10180.4%
Contains more Vitamin B2 +90.6%
Contains more Vitamin B5 +154.8%
Contains more Vitamin C +612.5%
Contains more Vitamin E +34.6%
Contains more Vitamin B1 +43.6%
Contains more Vitamin B6 +40.2%
Contains more Vitamin K +27.8%
Equal in Vitamin B3 - 0.552

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Sweet potato
9%
Yam
Carbohydrates
20%
Sweet potato
28%
Yam
Fats
0%
Sweet potato
1%
Yam

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sweet potato Yam Opinion
Calories 86 118 Yam
Protein 1.57 1.53 Sweet potato
Fats 0.05 0.17 Yam
Vitamin C 2.4 17.1 Yam
Carbs 20.12 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.54 Sweet potato
Calcium 30 17 Sweet potato
Potassium 337 816 Yam
Magnesium 25 21 Sweet potato
Sugars 4.18 0.5 Sweet potato
Fiber 3 4.1 Yam
Copper 0.151 0.178 Yam
Zinc 0.3 0.24 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 47 55 Yam
Sodium 55 9 Yam
Vitamin A 14187 138 Sweet potato
Vitamin E 0.26 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.078 0.112 Yam
Vitamin B2 0.061 0.032 Sweet potato
Vitamin B3 0.557 0.552 Sweet potato
Vitamin B5 0.8 0.314 Sweet potato
Vitamin B6 0.209 0.293 Yam
Vitamin B12 0 0
Vitamin K 1.8 2.3 Yam
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.018 0.037 Sweet potato
Monounsaturated Fat 0.001 0.006 Yam
Polyunsaturated fat 0.014 0.076 Yam
Tryptophan 0.031 0.012 Sweet potato
Threonine 0.083 0.054 Sweet potato
Isoleucine 0.055 0.052 Sweet potato
Leucine 0.092 0.096 Yam
Lysine 0.066 0.059 Sweet potato
Methionine 0.029 0.021 Sweet potato
Phenylalanine 0.089 0.071 Sweet potato
Valine 0.086 0.062 Sweet potato
Histidine 0.031 0.034 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.