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Yam vs Potato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 0.32g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 23)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.012g)
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.
Yam Potato
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium 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
Yam Potato
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
16
Yam
16
Potato
Mineral Summary Score
19
Yam
14
Potato

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
Yam
3
:
5
Potato
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Contains more Iron +50%
Contains more Zinc +25%
Contains less Sodium -33.3%
Equal in Magnesium - 23
Equal in Phosphorus - 57
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Contains more Iron +50%
Contains more Zinc +25%
Contains less Sodium -33.3%
Equal in Magnesium - 23
Equal in Phosphorus - 57

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
Yam
5
:
3
Potato
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Vitamin K +15%
Contains more Vitamin C +15.2%
Contains more Vitamin B3 +92.2%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.295
Equal in Vitamin B6 - 0.298
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Vitamin K +15%
Contains more Vitamin C +15.2%
Contains more Vitamin B3 +92.2%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.295
Equal in Vitamin B6 - 0.298

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%
Yam
12%
Potato
Carbohydrates
28%
Yam
17%
Potato
Fats
1%
Yam
0%
Potato

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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 Yam Potato Opinion
Calories 118 77 Yam
Protein 1.53 2.05 Potato
Fats 0.17 0.09 Yam
Vitamin C 17.1 19.7 Potato
Carbs 27.88 17.49 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.81 Potato
Calcium 17 12 Yam
Potassium 816 425 Yam
Magnesium 21 23 Potato
Sugars 0.5 0.82 Potato
Fiber 4.1 2.1 Yam
Copper 0.178 0.11 Yam
Zinc 0.24 0.3 Potato
Starch 15.29 Potato
Phosphorus 55 57 Potato
Sodium 9 6 Potato
Vitamin A 138 2 Yam
Vitamin E 0.35 0.01 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.081 Yam
Vitamin B2 0.032 0.032
Vitamin B3 0.552 1.061 Potato
Vitamin B5 0.314 0.295 Yam
Vitamin B6 0.293 0.298 Potato
Vitamin B12 0 0
Vitamin K 2.3 2 Yam
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.025 Potato
Monounsaturated Fat 0.006 0.002 Yam
Polyunsaturated fat 0.076 0.042 Yam
Tryptophan 0.012 0.021 Potato
Threonine 0.054 0.067 Potato
Isoleucine 0.052 0.066 Potato
Leucine 0.096 0.098 Potato
Lysine 0.059 0.107 Potato
Methionine 0.021 0.032 Potato
Phenylalanine 0.071 0.081 Potato
Valine 0.062 0.103 Potato
Histidine 0.034 0.035 Potato
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.