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Carrot vs Yam - In-Depth Nutrition Comparison

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A recap on differences between Carrot and Yam

  • Carrot has more Vitamin A, and Vitamin K, however Yam is higher in Copper, Potassium, Vitamin C, Vitamin B6, Manganese, and Fiber.
  • Carrot covers your daily Vitamin A needs 92% more than Yam.
  • Yam contains 6 times less Vitamin K than Carrot. Carrot contains 13.2µg of Vitamin K, while Yam contains 2.3µg.

Food varieties used in this article are Carrots, raw and Yam, raw.

Infographic

Carrot vs Yam infographic
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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
Carrot
1
:
6
Yam
Contains more Calcium +94.1%
Contains more Iron +80%
Contains more Magnesium +75%
Contains more Phosphorus +57.1%
Contains more Potassium +155%
Contains less Sodium -87%
Contains more Copper +295.6%
Equal in Zinc - 0.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +94.1%
Contains more Iron +80%
Contains more Magnesium +75%
Contains more Phosphorus +57.1%
Contains more Potassium +155%
Contains less Sodium -87%
Contains more Copper +295.6%
Equal in Zinc - 0.24

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
Carrot
5
:
5
Yam
Contains more Vitamin A +12005.8%
Contains more Vitamin E +88.6%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin K +473.9%
Contains more Vitamin C +189.8%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +112.3%
Contains more Folate +21.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +12005.8%
Contains more Vitamin E +88.6%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin K +473.9%
Contains more Vitamin C +189.8%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +112.3%
Contains more Folate +21.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Yam Opinion
Net carbs 6.78g 23.78g Yam
Protein 0.93g 1.53g Yam
Fats 0.24g 0.17g Carrot
Carbs 9.58g 27.88g Yam
Calories 41kcal 118kcal Yam
Starch 1.43g g Carrot
Fructose 0.55g g Carrot
Sugar 4.74g 0.5g Yam
Fiber 2.8g 4.1g Yam
Calcium 33mg 17mg Carrot
Iron 0.3mg 0.54mg Yam
Magnesium 12mg 21mg Yam
Phosphorus 35mg 55mg Yam
Potassium 320mg 816mg Yam
Sodium 69mg 9mg Yam
Zinc 0.24mg 0.24mg
Copper 0.045mg 0.178mg Yam
Vitamin A 16706IU 138IU Carrot
Vitamin E 0.66mg 0.35mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.9mg 17.1mg Yam
Vitamin B1 0.066mg 0.112mg Yam
Vitamin B2 0.058mg 0.032mg Carrot
Vitamin B3 0.983mg 0.552mg Carrot
Vitamin B5 0.273mg 0.314mg Yam
Vitamin B6 0.138mg 0.293mg Yam
Folate 19µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 13.2µg 2.3µg Carrot
Tryptophan 0.012mg 0.012mg
Threonine 0.191mg 0.054mg Carrot
Isoleucine 0.077mg 0.052mg Carrot
Leucine 0.102mg 0.096mg Carrot
Lysine 0.101mg 0.059mg Carrot
Methionine 0.02mg 0.021mg Yam
Phenylalanine 0.061mg 0.071mg Yam
Valine 0.069mg 0.062mg Carrot
Histidine 0.04mg 0.034mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.037g
Monounsaturated Fat 0.014g 0.006g Carrot
Polyunsaturated fat 0.117g 0.076g Carrot

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
98
Carrot
19
Yam
Mineral Summary Score
13
Carrot
25
Yam

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 food.
Protein
6%
Carrot
9%
Yam
Carbohydrates
10%
Carrot
28%
Yam
Fats
1%
Carrot
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 60mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.037 g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.