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  6. Carrot vs. Yam

Carrot vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between carrots and yam?

  • Carrots are richer in vitamin A and vitamin K, yet yam is richer in copper, potassium, manganese, vitamin B6, and vitamin C.
  • Carrots' daily need coverage for vitamin A is 332% higher.
  • Carrots have 6 times more vitamin K than yam. Carrots have 13.2µg of vitamin K, while yam has 2.3µg.
  • Carrots have a lower glycemic index than yam.

We used Carrots, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Carrot 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.
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Yam
Yam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more CalciumCalcium +135.7%
Contains more ZincZinc +20%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +109.4%
Contains more IronIron +73.3%
Contains more CopperCopper +237.8%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +159.4%
Contains more SeleniumSelenium +600%

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.
Carrot
Carrot
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin AVitamin A +13816.7%
Contains more Vitamin EVitamin E +94.1%
Contains more Vitamin B2Vitamin B2 +107.1%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin KVitamin K +473.9%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +105.1%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +65.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Yam DV% diff.
Vitamin A 835µg 6µg 92%
Copper 0.045mg 0.152mg 12%
Potassium 320mg 670mg 10%
Manganese 0.143mg 0.371mg 10%
Vitamin K 13.2µg 2.3µg 9%
Vitamin C 5.9mg 12.1mg 7%
Vitamin B6 0.138mg 0.228mg 7%
Carbs 9.58g 27.48g 6%
Calories 41kcal 116kcal 4%
Fiber 2.8g 3.9g 4%
Iron 0.3mg 0.52mg 3%
Sodium 69mg 8mg 3%
Vitamin B3 0.983mg 0.552mg 3%
Calcium 33mg 14mg 2%
Phosphorus 35mg 49mg 2%
Vitamin E 0.66mg 0.34mg 2%
Vitamin B1 0.066mg 0.095mg 2%
Vitamin B2 0.058mg 0.028mg 2%
Protein 0.93g 1.49g 1%
Magnesium 12mg 18mg 1%
Starch 1.43g 1%
Selenium 0.1µg 0.7µg 1%
Vitamin B5 0.273mg 0.311mg 1%
Folate 19µg 16µg 1%
Choline 8.8mg 16.2mg 1%
Fructose 0.55g 1%
Protein per 100 calories 2.3g 1.3g N/A
Calories per 10 g protein 441kcal 779kcal N/A
Weight per 100 calories 244g 86g N/A
Fats 0.24g 0.14g 0%
Net carbs 6.78g 23.58g N/A
Sugar 4.74g 0.49g N/A
Zinc 0.24mg 0.2mg 0%
Saturated fat 0.037g 0.029g 0%
Monounsaturated fat 0.014g 0.005g 0%
Polyunsaturated fat 0.117g 0.06g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.191mg 0.052mg 0%
Isoleucine 0.077mg 0.05mg 0%
Leucine 0.102mg 0.094mg 0%
Lysine 0.101mg 0.058mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.061mg 0.069mg 0%
Valine 0.069mg 0.06mg 0%
Histidine 0.04mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more FatsFats +71.4%
Contains more WaterWater +25.9%
Contains more OtherOther +26.3%
Contains more ProteinProtein +60.2%
Contains more CarbsCarbs +186.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +180%
Contains more Poly. FatPolyunsaturated fat +95%
Contains less Sat. FatSaturated fat -21.6%

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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. 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/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.