Potato vs. Yam, cooked, boiled, drained, or baked, with salt — In-Depth Nutrition Comparison
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How are potatoes and yam, cooked, boiled, drained, or baked, with salt different?
- Potatoes are higher in vitamin C and vitamin B6; however, yam, cooked, boiled, drained, or baked, with salt is richer in manganese, potassium, and fiber.
- Potatoes contain 2 times more vitamin C than yam, cooked, boiled, drained, or baked, with salt. While potatoes contain 19.7mg of vitamin C, yam, cooked, boiled, drained, or baked, with salt contains only 12.1mg.
- Potatoes have less sodium.
Potatoes, flesh and skin, raw and Yam, cooked, boiled, drained, or baked, with salt are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more IronIron | +55.8% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +16.3% |
| Contains less SodiumSodium | -97.5% |
| Contains more CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +57.6% |
| Contains more CopperCopper | +38.2% |
| Contains more ManganeseManganese | +85.5% |
| Contains more SeleniumSelenium | +75% |
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.
| Contains more Vitamin CVitamin C | +62.8% |
| Contains more Vitamin B2Vitamin B2 | +14.3% |
| Contains more Vitamin B3Vitamin B3 | +92.2% |
| Contains more Vitamin B6Vitamin B6 | +30.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3300% |
| Contains more Vitamin B1Vitamin B1 | +17.3% |
| Contains more Vitamin KVitamin K | +15% |
| Contains more CholineCholine | +33.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
26.99 g
Water:
70.13 g
Other:
1.25 g
| Contains more ProteinProtein | +37.6% |
| Contains more WaterWater | +13% |
| Contains more FatsFats | +55.6% |
| Contains more CarbsCarbs | +54.3% |
| Contains more OtherOther | +11.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
| Contains less Sat. FatSaturated fat | -13.8% |
| Contains more Mono. FatMonounsaturated fat | +150% |
| Contains more Poly. FatPolyunsaturated fat | +42.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 6mg | 244mg | 10% |
| Vitamin C | 19.7mg | 12.1mg | 8% |
| Potassium | 425mg | 670mg | 7% |
| Fiber | 2.1g | 3.9g | 7% |
| Manganese | 0.2mg | 0.371mg | 7% |
| Starch | 15.29g | 6% | |
| Vitamin B6 | 0.298mg | 0.228mg | 5% |
| Copper | 0.11mg | 0.152mg | 5% |
| Iron | 0.81mg | 0.52mg | 4% |
| Carbs | 17.49g | 26.99g | 3% |
| Vitamin B3 | 1.061mg | 0.552mg | 3% |
| Calories | 77kcal | 114kcal | 2% |
| Vitamin E | 0.01mg | 0.34mg | 2% |
| Choline | 12.1mg | 16.2mg | 1% |
| Protein | 2.05g | 1.49g | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Vitamin B1 | 0.081mg | 0.095mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Phosphorus | 57mg | 49mg | 1% |
| Zinc | 0.3mg | 0.2mg | 1% |
| Magnesium | 23mg | 18mg | 1% |
| Fats | 0.09g | 0.14g | 0% |
| Net carbs | 15.39g | 23.09g | N/A |
| Calcium | 12mg | 14mg | 0% |
| Sugar | 0.82g | 0.49g | N/A |
| Vitamin B2 | 0.032mg | 0.028mg | 0% |
| Vitamin B5 | 0.295mg | 0.311mg | 0% |
| Vitamin K | 2µg | 2.3µg | 0% |
| Folate | 15µg | 16µg | 0% |
| Saturated fat | 0.025g | 0.029g | 0% |
| Monounsaturated fat | 0.002g | 0.005g | 0% |
| Polyunsaturated fat | 0.042g | 0.06g | 0% |
| Tryptophan | 0.021mg | 0.012mg | 0% |
| Threonine | 0.067mg | 0.052mg | 0% |
| Isoleucine | 0.066mg | 0.05mg | 0% |
| Leucine | 0.098mg | 0.094mg | 0% |
| Lysine | 0.107mg | 0.058mg | 0% |
| Methionine | 0.032mg | 0.02mg | 0% |
| Phenylalanine | 0.081mg | 0.069mg | 0% |
| Valine | 0.103mg | 0.06mg | 0% |
| Histidine | 0.035mg | 0.033mg | 0% |
| Fructose | 0.26g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
14%
Minerals Daily Need Coverage Score
19%
26%
Comparison summary
Which food is lower in Sugar?
Yam, cooked, boiled, drained, or baked, with salt is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Yam, cooked, boiled, drained, or baked, with salt is lower in glycemic index (difference - 86)
Which food is cheaper?
Yam, cooked, boiled, drained, or baked, with salt is cheaper (difference - $0.2)
Which food contains less Sodium?
Potato contains less Sodium (difference - 238mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.004g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.