Potato vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between potatoes and yam
- The amount of potassium, manganese, fiber, and copper in yam is higher than in potatoes.
- Yam covers your daily need for potassium 12% more than potatoes.
- Yam has a lower glycemic index. The glycemic index of yam is 51, while the glycemic index of potatoes is 86.
These are the specific foods used in this comparison Potatoes, flesh and skin, raw and Yam, raw.
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.
| Contains more IronIron | +50% |
| Contains more ZincZinc | +25% |
| Contains less SodiumSodium | -33.3% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +92% |
| Contains more CopperCopper | +61.8% |
| Contains more ManganeseManganese | +98.5% |
| 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 | +15.2% |
| Contains more Vitamin B3Vitamin B3 | +92.2% |
| Contains more Vitamin AVitamin A | +6800% |
| Contains more Vitamin EVitamin E | +3400% |
| Contains more Vitamin B1Vitamin B1 | +38.3% |
| Contains more Vitamin KVitamin K | +15% |
| Contains more FolateFolate | +53.3% |
| Contains more CholineCholine | +36.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +34% |
| Contains more WaterWater | +13.9% |
| Contains more OtherOther | +36.6% |
| Contains more FatsFats | +88.9% |
| Contains more CarbsCarbs | +59.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -32.4% |
| Contains more Mono. FatMonounsaturated Fat | +200% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 77kcal | 118kcal |
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| Protein | 2.05g | 1.53g |
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| Fats | 0.09g | 0.17g |
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| Vitamin C | 19.7mg | 17.1mg |
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| Net carbs | 15.39g | 23.78g |
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| Carbs | 17.49g | 27.88g |
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| Magnesium | 23mg | 21mg |
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| Calcium | 12mg | 17mg |
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| Potassium | 425mg | 816mg |
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| Iron | 0.81mg | 0.54mg |
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| Sugar | 0.82g | 0.5g |
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| Fiber | 2.1g | 4.1g |
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| Copper | 0.11mg | 0.178mg |
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| Zinc | 0.3mg | 0.24mg |
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| Starch | 15.29g |
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| Phosphorus | 57mg | 55mg |
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| Sodium | 6mg | 9mg |
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| Vitamin A | 2IU | 138IU |
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| Vitamin A | 0µg | 7µg |
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| Vitamin E | 0.01mg | 0.35mg |
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| Manganese | 0.2mg | 0.397mg |
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| Selenium | 0.4µg | 0.7µg |
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| Vitamin B1 | 0.081mg | 0.112mg |
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| Vitamin B2 | 0.032mg | 0.032mg | |
| Vitamin B3 | 1.061mg | 0.552mg |
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| Vitamin B5 | 0.295mg | 0.314mg |
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| Vitamin B6 | 0.298mg | 0.293mg |
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| Vitamin K | 2µg | 2.3µg |
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| Folate | 15µg | 23µg |
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| Choline | 12.1mg | 16.5mg |
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| Saturated Fat | 0.025g | 0.037g |
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| Monounsaturated Fat | 0.002g | 0.006g |
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| Polyunsaturated fat | 0.042g | 0.076g |
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| Tryptophan | 0.021mg | 0.012mg |
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| Threonine | 0.067mg | 0.054mg |
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| Isoleucine | 0.066mg | 0.052mg |
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| Leucine | 0.098mg | 0.096mg |
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| Lysine | 0.107mg | 0.059mg |
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| Methionine | 0.032mg | 0.021mg |
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| Phenylalanine | 0.081mg | 0.071mg |
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| Valine | 0.103mg | 0.062mg |
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| Histidine | 0.035mg | 0.034mg |
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| Fructose | 0.26g |
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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%
18%
Minerals Daily Need Coverage Score
19%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)
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.