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Carrot vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between carrots and yam

  • Carrots have more vitamin A and vitamin K; however, yam is higher in copper, potassium, vitamin C, vitamin B6, manganese, and fiber.
  • Carrots cover your daily vitamin A needs 331% more than yam.
  • Yam contains 6 times less vitamin K than carrots. Carrots contain 13.2µg of vitamin K, while yam contains 2.3µg.
  • The glycemic index of yam is higher.

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

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
1
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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +94.1%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +155%
Contains more IronIron +80%
Contains more CopperCopper +295.6%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +177.6%
Contains more SeleniumSelenium +600%
~equal in Zinc ~0.24mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Yam
Yam
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +11828.6%
Contains more Vitamin EVitamin E +88.6%
Contains more Vitamin B2Vitamin B2 +81.3%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin KVitamin K +473.9%
Contains more Vitamin CVitamin C +189.8%
Contains more Vitamin B1Vitamin B1 +69.7%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin B6Vitamin B6 +112.3%
Contains more FolateFolate +21.1%
Contains more CholineCholine +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Yam DV% diff.
Vitamin A 835µg 7µg 92%
Potassium 320mg 816mg 15%
Copper 0.045mg 0.178mg 15%
Vitamin C 5.9mg 17.1mg 12%
Vitamin B6 0.138mg 0.293mg 12%
Manganese 0.143mg 0.397mg 11%
Vitamin K 13.2µg 2.3µg 9%
Carbs 9.58g 27.88g 6%
Fiber 2.8g 4.1g 5%
Calories 41kcal 118kcal 4%
Vitamin B1 0.066mg 0.112mg 4%
Iron 0.3mg 0.54mg 3%
Phosphorus 35mg 55mg 3%
Sodium 69mg 9mg 3%
Vitamin B3 0.983mg 0.552mg 3%
Calcium 33mg 17mg 2%
Vitamin E 0.66mg 0.35mg 2%
Magnesium 12mg 21mg 2%
Vitamin B2 0.058mg 0.032mg 2%
Fructose 0.55g 1%
Choline 8.8mg 16.5mg 1%
Starch 1.43g 1%
Selenium 0.1µg 0.7µg 1%
Protein 0.93g 1.53g 1%
Vitamin B5 0.273mg 0.314mg 1%
Folate 19µg 23µg 1%
Fats 0.24g 0.17g 0%
Net carbs 6.78g 23.78g N/A
Sugar 4.74g 0.5g N/A
Zinc 0.24mg 0.24mg 0%
Saturated fat 0.037g 0.037g 0%
Monounsaturated fat 0.014g 0.006g 0%
Polyunsaturated fat 0.117g 0.076g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.191mg 0.054mg 0%
Isoleucine 0.077mg 0.052mg 0%
Leucine 0.102mg 0.096mg 0%
Lysine 0.101mg 0.059mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.061mg 0.071mg 0%
Valine 0.069mg 0.062mg 0%
Histidine 0.04mg 0.034mg 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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +41.2%
Contains more WaterWater +26.9%
Contains more OtherOther +17.1%
Contains more ProteinProtein +64.5%
Contains more CarbsCarbs +191%

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
0
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +133.3%
Contains more Poly. FatPolyunsaturated fat +53.9%
~equal in Saturated fat ~0.037g

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/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.