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  6. Potato pancake vs. Yam

Potato pancake vs. Yam — In-Depth Nutrition Comparison

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The main differences between Potato pancake and Yam

  • Yam contains less Vitamin C, Vitamin B6, Selenium, Iron, Vitamin B12, Phosphorus, and Vitamin B2 than Potato pancake.
  • Daily need coverage for Sodium from Potato pancake is 33% higher.

Food types used in this article are Potato pancakes and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Potato pancake 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 pancake
Potato pancake
7
:
3
Yam
Yam
Contains more Calcium +128.6%
Contains more Iron +221.2%
Contains more Magnesium +100%
Contains more Phosphorus +161.2%
Contains more Zinc +250%
Contains more Copper +18.4%
Contains more Selenium +1171.4%
Contains less Sodium -99%
Contains more Manganese +42.7%
Equal in Potassium - 670
Potato pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 63% 26% 55% 55% 100% 20% 60% 34% 49%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +128.6%
Contains more Iron +221.2%
Contains more Magnesium +100%
Contains more Phosphorus +161.2%
Contains more Zinc +250%
Contains more Copper +18.4%
Contains more Selenium +1171.4%
Contains less Sodium -99%
Contains more Manganese +42.7%
Equal in Potassium - 670

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 pancake
Potato pancake
10
:
2
Yam
Yam
Contains more Vitamin D +∞%
Contains more Vitamin C +128.1%
Contains more Vitamin B1 +66.3%
Contains more Vitamin B2 +517.9%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +96.5%
Contains more Folate +156.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +17.4%
Contains more Vitamin E +47.8%
Equal in Vitamin A - 122
Potato pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 5% 9% 93% 40% 40% 32% 46% 104% 31% 37% 7%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin D +∞%
Contains more Vitamin C +128.1%
Contains more Vitamin B1 +66.3%
Contains more Vitamin B2 +517.9%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +96.5%
Contains more Folate +156.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +17.4%
Contains more Vitamin E +47.8%
Equal in Vitamin A - 122

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato pancake
Potato pancake
4
:
1
Yam
Yam
Contains more Protein +308.1%
Contains more Fats +10442.9%
Contains more Other +371.1%
Contains more Water +46.8%
Equal in Carbs - 27.48
Potato pancake
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +308.1%
Contains more Fats +10442.9%
Contains more Other +371.1%
Contains more Water +46.8%
Equal in Carbs - 27.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato pancake
Potato pancake
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +74500%
Contains more Polyunsaturated fat +12426.7%
Contains less Saturated Fat -98.8%
Potato pancake
18% 27% 55%
Saturated Fat: 2.496 g
Monounsaturated Fat: 3.73 g
Polyunsaturated fat: 7.516 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +74500%
Contains more Polyunsaturated fat +12426.7%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato pancake Yam Opinion
Net carbs 24.51g 23.58g Potato pancake
Protein 6.08g 1.49g Potato pancake
Fats 14.76g 0.14g Potato pancake
Carbs 27.81g 27.48g Potato pancake
Calories 268kcal 116kcal Potato pancake
Starch 20.88g Potato pancake
Fructose 0.56g Potato pancake
Sugar 1.79g 0.49g Yam
Fiber 3.3g 3.9g Yam
Calcium 32mg 14mg Potato pancake
Iron 1.67mg 0.52mg Potato pancake
Magnesium 36mg 18mg Potato pancake
Phosphorus 128mg 49mg Potato pancake
Potassium 622mg 670mg Yam
Sodium 764mg 8mg Yam
Zinc 0.7mg 0.2mg Potato pancake
Copper 0.18mg 0.152mg Potato pancake
Manganese 0.26mg 0.371mg Yam
Selenium 8.9µg 0.7µg Potato pancake
Vitamin A 113IU 122IU Yam
Vitamin A RAE 32µg 6µg Potato pancake
Vitamin E 0.23mg 0.34mg Yam
Vitamin D 11IU 0IU Potato pancake
Vitamin D 0.3µg 0µg Potato pancake
Vitamin C 27.6mg 12.1mg Potato pancake
Vitamin B1 0.158mg 0.095mg Potato pancake
Vitamin B2 0.173mg 0.028mg Potato pancake
Vitamin B3 1.672mg 0.552mg Potato pancake
Vitamin B5 0.757mg 0.311mg Potato pancake
Vitamin B6 0.448mg 0.228mg Potato pancake
Folate 41µg 16µg Potato pancake
Vitamin B12 0.29µg 0µg Potato pancake
Vitamin K 2.7µg 2.3µg Potato pancake
Tryptophan 0.087mg 0.012mg Potato pancake
Threonine 0.24mg 0.052mg Potato pancake
Isoleucine 0.28mg 0.05mg Potato pancake
Leucine 0.442mg 0.094mg Potato pancake
Lysine 0.389mg 0.058mg Potato pancake
Methionine 0.137mg 0.02mg Potato pancake
Phenylalanine 0.3mg 0.069mg Potato pancake
Valine 0.369mg 0.06mg Potato pancake
Histidine 0.141mg 0.033mg Potato pancake
Cholesterol 95mg 0mg Yam
Saturated Fat 2.496g 0.029g Yam
Omega-3 - DHA 0.008g 0g Potato pancake
Omega-3 - EPA 0.001g 0g Potato pancake
Monounsaturated Fat 3.73g 0.005g Potato pancake
Polyunsaturated fat 7.516g 0.06g Potato pancake

Which food is preferable for your diet?

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

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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
37%
Potato pancake
15%
Yam
Minerals Daily Need Coverage Score
47%
Potato pancake
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 756mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 2.467g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 51)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.