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  6. Mashed potato vs. Yam

Mashed potato vs. Yam — In-Depth Nutrition Comparison

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Significant differences between mashed potato and yam

  • Mashed potato has more polyunsaturated fat; however, yam is richer in vitamin C, copper, potassium, vitamin B6, manganese, fiber, and vitamin B1.
  • Yam covers your daily vitamin C needs 19% more than mashed potato.
  • Yam has 34 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while yam has 9mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of yam is 51.

Specific food types used in this comparison are Fast foods, potato, mashed and Yam, raw.

Infographic

Mashed potato 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" 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Yam
Yam
6
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 SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +185.3%
Contains more IronIron +74.2%
Contains more CopperCopper +408.6%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +305.1%
~equal in Calcium ~17mg
~equal in Zinc ~0.24mg
~equal in Phosphorus ~55mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 +514.3%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B3Vitamin B3 +95.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +156.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +646.7%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more FolateFolate +155.6%
Contains more CholineCholine +23.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Yam DV% diff.
Vitamin C 0mg 17.1mg 19%
Potassium 286mg 816mg 16%
Copper 0.035mg 0.178mg 16%
Vitamin B6 0.12mg 0.293mg 13%
Manganese 0.098mg 0.397mg 13%
Sodium 306mg 9mg 13%
Fiber 1.3g 4.1g 11%
Vitamin B1 0.015mg 0.112mg 8%
Polyunsaturated fat 1.342g 0.076g 8%
Vitamin B5 0.314mg 6%
Starch 12.1g 5%
Folate 9µg 23µg 4%
Carbs 14.65g 27.88g 4%
Vitamin A 43µg 7µg 4%
Fats 2.82g 0.17g 4%
Iron 0.31mg 0.54mg 3%
Vitamin B3 1.08mg 0.552mg 3%
Vitamin K 5.9µg 2.3µg 3%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0.037g 2%
Monounsaturated fat 0.72g 0.006g 2%
Choline 13.4mg 16.5mg 1%
Calories 89kcal 118kcal 1%
Vitamin B2 0.015mg 0.032mg 1%
Phosphorus 59mg 55mg 1%
Magnesium 15mg 21mg 1%
Protein 1.65g 1.53g 0%
Net carbs 13.35g 23.78g N/A
Calcium 18mg 17mg 0%
Sugar 0.5g 0.5g N/A
Zinc 0.22mg 0.24mg 0%
Vitamin E 0.42mg 0.35mg 0%
Selenium 0.8µg 0.7µg 0%
Trans fat 0.105g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 FatsFats +1558.8%
Contains more WaterWater +14.4%
Contains more OtherOther +53.7%
Contains more CarbsCarbs +90.3%
~equal in Protein ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 +11900%
Contains more Poly. FatPolyunsaturated fat +1665.8%
Contains less Sat. FatSaturated fat -93.6%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.