Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yam vs. Shallot — In-Depth Nutrition Comparison

Compare

How are Yam and Shallot different?

  • Yam is higher in Potassium, and Copper, however, Shallot is richer in Vitamin B6, and Iron.
  • Yam contains 2 times more Copper than Shallot. While Yam contains 0.152mg of Copper, Shallot contains only 0.088mg.
  • Yam has less Sugar.

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

Infographic

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

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.
Yam
8
:
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%
Contains more Vitamin B6 +51.3%
Contains more Folate +112.5%
Equal in Vitamin B5 - 0.29
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%
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%
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%
Contains more Vitamin B6 +51.3%
Contains more Folate +112.5%
Equal in Vitamin B5 - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
2
:
Contains more Fats +40%
Contains more Carbs +63.6%
Contains more Protein +67.8%
Contains more Water +13.8%
Equal in Other - 0.8
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +40%
Contains more Carbs +63.6%
Contains more Protein +67.8%
Contains more Water +13.8%
Equal in Other - 0.8

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Shallot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Yam
15%
Shallot
Minerals Daily Need Coverage Score
23%
Yam
21%
Shallot

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.