Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. French fries
  5. Compare
  6. French fries vs. Yam

French fries vs. Yam — In-Depth Nutrition Comparison

Compare

How are french fries and yam different?

  • French fries are higher in vitamin B3, phosphorus, vitamin E, vitamin K, and vitamin B6; however, yam is richer in vitamin C, potassium, and manganese.
  • Daily need coverage for vitamin B3 for french fries is 15% higher.
  • French fries contain 63 times more saturated fat than yam. While french fries contain 2.336g of saturated fat, yam contains only 0.037g.
  • Yam has a lower glycemic index (51) than french fries (70).

Fast foods, potato, french fried in vegetable oil and Yam, raw are the varieties used in this article.

Infographic

French fries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Yam
Yam
4
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 MagnesiumMagnesium +66.7%
Contains more IronIron +50%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +127.3%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +40.9%
Contains more CopperCopper +43.5%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +60.7%
~equal in Calcium ~17mg

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.
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Yam
Yam
2
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 EVitamin E +377.1%
Contains more Vitamin B1Vitamin B1 +51.8%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +444.2%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin KVitamin K +387%
Contains more FolateFolate +30.4%
Contains more CholineCholine +123%
Contains more Vitamin CVitamin C +263.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Yam DV% diff.
Polyunsaturated fat 5.398g 0.076g 35%
Fats 14.73g 0.17g 22%
Monounsaturated fat 5.969g 0.006g 15%
Vitamin B3 3.004mg 0.552mg 15%
Vitamin C 4.7mg 17.1mg 14%
Calories 312kcal 118kcal 10%
Saturated fat 2.336g 0.037g 10%
Phosphorus 125mg 55mg 10%
Vitamin E 1.67mg 0.35mg 9%
Sodium 210mg 9mg 9%
Vitamin K 11.2µg 2.3µg 7%
Potassium 579mg 816mg 7%
Manganese 0.247mg 0.397mg 7%
Vitamin B6 0.372mg 0.293mg 6%
Copper 0.124mg 0.178mg 6%
Vitamin B1 0.17mg 0.112mg 5%
Vitamin B5 0.58mg 0.314mg 5%
Carbs 41.44g 27.88g 5%
Choline 36.8mg 16.5mg 4%
Protein 3.43g 1.53g 4%
Iron 0.81mg 0.54mg 3%
Magnesium 35mg 21mg 3%
Zinc 0.5mg 0.24mg 2%
Folate 30µg 23µg 2%
Vitamin A 0µg 7µg 1%
Fiber 3.8g 4.1g 1%
Vitamin B2 0.039mg 0.032mg 1%
Net carbs 37.64g 23.78g N/A
Calcium 18mg 17mg 0%
Sugar 0.3g 0.5g N/A
Selenium 0.9µg 0.7µg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +124.2%
Contains more FatsFats +8564.7%
Contains more CarbsCarbs +48.6%
Contains more OtherOther +125.6%
Contains more WaterWater +80.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Yam
Yam
1
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 +99383.3%
Contains more Poly. FatPolyunsaturated fat +7002.6%
Contains less Sat. FatSaturated fat -98.4%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.