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  6. Potato vs. Yam, cooked, boiled, drained, or baked, with salt

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.

Infographic

Potato vs Yam, cooked, boiled, drained, or baked, with salt 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.
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 32% 48% 3.8%
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.
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.311mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Potato Yam, cooked, boiled, drained, or baked, with salt 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
27% 70%
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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
31% 5% 64%
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%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Yam, cooked, boiled, drained, or baked, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170551/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.