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  6. Gratin vs. Yam

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 for gratin is 23% higher.

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

Infographic

Gratin 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.
Gratin
Gratin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 CalciumCalcium +600%
Contains more IronIron +18.5%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +105.5%
Contains more SeleniumSelenium +285.7%
Contains more PotassiumPotassium +106.1%
Contains more CopperCopper +11.3%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +146.6%
~equal in Magnesium ~21mg

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.
Gratin
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Yam
Yam
7
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 +814.3%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B3Vitamin B3 +79.9%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin CVitamin C +72.7%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B6Vitamin B6 +68.4%
Contains more FolateFolate +109.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gratin Yam DV% diff.
Saturated fat 4.733g 0.037g 21%
Sodium 433mg 9mg 18%
Potassium 396mg 816mg 12%
Fats 7.59g 0.17g 11%
Manganese 0.161mg 0.397mg 10%
Calcium 119mg 17mg 10%
Vitamin B6 0.174mg 0.293mg 9%
Fiber 1.8g 4.1g 9%
Cholesterol 23mg 0mg 8%
Vitamin C 9.9mg 17.1mg 8%
Phosphorus 113mg 55mg 8%
Protein 5.06g 1.53g 7%
Vitamin A 64µg 7µg 6%
Carbs 11.27g 27.88g 6%
Vitamin B2 0.116mg 0.032mg 6%
Monounsaturated fat 2.149g 0.006g 5%
Vitamin B1 0.064mg 0.112mg 4%
Selenium 2.7µg 0.7µg 4%
Zinc 0.69mg 0.24mg 4%
Choline 16.5mg 3%
Vitamin B3 0.993mg 0.552mg 3%
Folate 11µg 23µg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Copper 0.16mg 0.178mg 2%
Polyunsaturated fat 0.276g 0.076g 1%
Calories 132kcal 118kcal 1%
Vitamin B5 0.387mg 0.314mg 1%
Iron 0.64mg 0.54mg 1%
Net carbs 9.47g 23.78g N/A
Magnesium 20mg 21mg 0%
Sugar 0.5g N/A
Tryptophan 0.07mg 0.012mg 0%
Threonine 0.192mg 0.054mg 0%
Isoleucine 0.284mg 0.052mg 0%
Leucine 0.443mg 0.096mg 0%
Lysine 0.381mg 0.059mg 0%
Methionine 0.117mg 0.021mg 0%
Phenylalanine 0.254mg 0.071mg 0%
Valine 0.325mg 0.062mg 0%
Histidine 0.151mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +230.7%
Contains more FatsFats +4364.7%
Contains more OtherOther +153.7%
Contains more CarbsCarbs +147.4%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +35716.7%
Contains more Poly. FatPolyunsaturated fat +263.2%
Contains less Sat. FatSaturated fat -99.2%

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. 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.