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Gratin vs Yam - In-Depth Nutrition Comparison

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The main differences between Gratin and Yam

  • Gratin has more Calcium, and Phosphorus, however Yam has more Potassium, Manganese, Fiber, Vitamin B6, and Vitamin C.
  • Daily need coverage for Saturated Fat from Gratin is 23% higher.
  • Yam has 48 times less Sodium than Gratin. Gratin has 433mg of Sodium, while Yam has 9mg.
  • Yam is lower in Saturated Fat.

Food types used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Yam, raw.

Infographic

Gratin 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
Gratin
4
:
4
Yam
Contains more Calcium +600%
Contains more Iron +18.5%
Contains more Phosphorus +105.5%
Contains more Zinc +187.5%
Contains more Potassium +106.1%
Contains less Sodium -97.9%
Contains more Copper +11.3%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +600%
Contains more Iron +18.5%
Contains more Phosphorus +105.5%
Contains more Zinc +187.5%
Contains more Potassium +106.1%
Contains less Sodium -97.9%
Contains more Copper +11.3%
Equal in Magnesium - 21

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
Gratin
4
:
6
Yam
Contains more Vitamin A +91.3%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +23.2%
Contains more Vitamin C +72.7%
Contains more Vitamin B1 +75%
Contains more Vitamin B6 +68.4%
Contains more Folate +109.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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 +91.3%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +23.2%
Contains more Vitamin C +72.7%
Contains more Vitamin B1 +75%
Contains more Vitamin B6 +68.4%
Contains more Folate +109.1%

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.
Gratin Yam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gratin Yam Opinion
Net carbs 9.47g 23.78g Yam
Protein 5.06g 1.53g Gratin
Fats 7.59g 0.17g Gratin
Carbs 11.27g 27.88g Yam
Calories 132kcal 118kcal Gratin
Starch g g
Fructose g g
Sugar g 0.5g Gratin
Fiber 1.8g 4.1g Yam
Calcium 119mg 17mg Gratin
Iron 0.64mg 0.54mg Gratin
Magnesium 20mg 21mg Yam
Phosphorus 113mg 55mg Gratin
Potassium 396mg 816mg Yam
Sodium 433mg 9mg Yam
Zinc 0.69mg 0.24mg Gratin
Copper 0.16mg 0.178mg Yam
Vitamin A 264IU 138IU Gratin
Vitamin E mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.9mg 17.1mg Yam
Vitamin B1 0.064mg 0.112mg Yam
Vitamin B2 0.116mg 0.032mg Gratin
Vitamin B3 0.993mg 0.552mg Gratin
Vitamin B5 0.387mg 0.314mg Gratin
Vitamin B6 0.174mg 0.293mg Yam
Folate 11µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K µg 2.3µg Yam
Tryptophan 0.07mg 0.012mg Gratin
Threonine 0.192mg 0.054mg Gratin
Isoleucine 0.284mg 0.052mg Gratin
Leucine 0.443mg 0.096mg Gratin
Lysine 0.381mg 0.059mg Gratin
Methionine 0.117mg 0.021mg Gratin
Phenylalanine 0.254mg 0.071mg Gratin
Valine 0.325mg 0.062mg Gratin
Histidine 0.151mg 0.034mg Gratin
Cholesterol 23mg 0mg Yam
Trans Fat g 0g Gratin
Saturated Fat 4.733g 0.037g Yam
Monounsaturated Fat 2.149g 0.006g Gratin
Polyunsaturated fat 0.276g 0.076g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin 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
15
Gratin
19
Yam
Mineral Summary Score
36
Gratin
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
30%
Gratin
9%
Yam
Carbohydrates
11%
Gratin
28%
Yam
Fats
35%
Gratin
1%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 424mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 4.696g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 51)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.