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  6. Potato vs. Yam

Potato vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between Potato and Yam

  • The amount of Potassium, Manganese, Fiber, and Copper in Yam is higher than in Potato.
  • Yam covers your daily need of Potassium 12% more than Potato.

These are the specific foods used in this comparison Potatoes, flesh and skin, raw and Yam, raw.

Infographic

Potato 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.
Potato
Potato
5
:
5
Yam
Yam
Contains more Iron +50%
Contains less Sodium -33.3%
Contains more Zinc +25%
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Contains more Manganese +98.5%
Contains more Selenium +75%
Equal in Magnesium - 21
Equal in Phosphorus - 55
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +50%
Contains less Sodium -33.3%
Contains more Zinc +25%
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Contains more Manganese +98.5%
Contains more Selenium +75%
Equal in Magnesium - 21
Equal in Phosphorus - 55

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
3
:
6
Yam
Yam
Contains more Vitamin C +15.2%
Contains more Vitamin B3 +92.2%
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Folate +53.3%
Contains more Vitamin K +15%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.314
Equal in Vitamin B6 - 0.293
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Yam
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 C +15.2%
Contains more Vitamin B3 +92.2%
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Folate +53.3%
Contains more Vitamin K +15%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.314
Equal in Vitamin B6 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Yam
Yam
Contains more Protein +34%
Contains more Water +13.9%
Contains more Other +36.6%
Contains more Fats +88.9%
Contains more Carbs +59.4%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +34%
Contains more Water +13.9%
Contains more Other +36.6%
Contains more Fats +88.9%
Contains more Carbs +59.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Yam
Yam
Contains less Saturated Fat -32.4%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +81%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -32.4%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +81%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Yam
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Yam Opinion
Net carbs 15.39g 23.78g Yam
Protein 2.05g 1.53g Potato
Fats 0.09g 0.17g Yam
Carbs 17.49g 27.88g Yam
Calories 77kcal 118kcal Yam
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g 0.5g Yam
Fiber 2.1g 4.1g Yam
Calcium 12mg 17mg Yam
Iron 0.81mg 0.54mg Potato
Magnesium 23mg 21mg Potato
Phosphorus 57mg 55mg Potato
Potassium 425mg 816mg Yam
Sodium 6mg 9mg Potato
Zinc 0.3mg 0.24mg Potato
Copper 0.11mg 0.178mg Yam
Manganese 0.2mg 0.397mg Yam
Selenium 0.4µg 0.7µg Yam
Vitamin A 2IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.01mg 0.35mg Yam
Vitamin C 19.7mg 17.1mg Potato
Vitamin B1 0.081mg 0.112mg Yam
Vitamin B2 0.032mg 0.032mg
Vitamin B3 1.061mg 0.552mg Potato
Vitamin B5 0.295mg 0.314mg Yam
Vitamin B6 0.298mg 0.293mg Potato
Folate 15µg 23µg Yam
Vitamin K 2µg 2.3µg Yam
Tryptophan 0.021mg 0.012mg Potato
Threonine 0.067mg 0.054mg Potato
Isoleucine 0.066mg 0.052mg Potato
Leucine 0.098mg 0.096mg Potato
Lysine 0.107mg 0.059mg Potato
Methionine 0.032mg 0.021mg Potato
Phenylalanine 0.081mg 0.071mg Potato
Valine 0.103mg 0.062mg Potato
Histidine 0.035mg 0.034mg Potato
Saturated Fat 0.025g 0.037g Potato
Monounsaturated Fat 0.002g 0.006g Yam
Polyunsaturated fat 0.042g 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
19%
Yam
Minerals Daily Need Coverage Score
19%
Potato
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 35)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($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

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 - 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.