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Potato pancake vs Yam - In-Depth Nutrition Comparison

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Summary of differences between Potato pancake and Yam

  • The amount of Selenium, Iron, Vitamin B12, Vitamin B6, Vitamin C, Vitamin B2, and Choline in Potato pancake is higher than in Yam.
  • Potato pancake covers your daily need of Sodium 33% more than Yam.
  • Potato pancake contains 10000000 times more Cholesterol than Yam. While Potato pancake contains 95mg of Cholesterol, Yam contains only 0mg.

These are the specific foods used in this comparison Potato pancakes and Yam, raw.

Infographic

Potato pancake vs Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +88.2%
Contains more Iron +209.3%
Contains more Magnesium +71.4%
Contains more Phosphorus +132.7%
Contains more Zinc +191.7%
Contains more Potassium +31.2%
Contains less Sodium -98.8%
Equal in Copper - 0.178
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 63% 26% 55% 55% 100% 20% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +88.2%
Contains more Iron +209.3%
Contains more Magnesium +71.4%
Contains more Phosphorus +132.7%
Contains more Zinc +191.7%
Contains more Potassium +31.2%
Contains less Sodium -98.8%
Equal in Copper - 0.178

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Yam
Contains more Vitamin D +∞%
Contains more Vitamin C +61.4%
Contains more Vitamin B1 +41.1%
Contains more Vitamin B2 +440.6%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +141.1%
Contains more Vitamin B6 +52.9%
Contains more Folate +78.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +17.4%
Contains more Vitamin A +22.1%
Contains more Vitamin E +52.2%
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%
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 D +∞%
Contains more Vitamin C +61.4%
Contains more Vitamin B1 +41.1%
Contains more Vitamin B2 +440.6%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +141.1%
Contains more Vitamin B6 +52.9%
Contains more Folate +78.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +17.4%
Contains more Vitamin A +22.1%
Contains more Vitamin E +52.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 23.78g Potato pancake
Protein 6.08g 1.53g Potato pancake
Fats 14.76g 0.17g Potato pancake
Carbs 27.81g 27.88g Yam
Calories 268kcal 118kcal Potato pancake
Starch 20.88g g Potato pancake
Fructose 0.56g g Potato pancake
Sugar 1.79g 0.5g Yam
Fiber 3.3g 4.1g Yam
Calcium 32mg 17mg Potato pancake
Iron 1.67mg 0.54mg Potato pancake
Magnesium 36mg 21mg Potato pancake
Phosphorus 128mg 55mg Potato pancake
Potassium 622mg 816mg Yam
Sodium 764mg 9mg Yam
Zinc 0.7mg 0.24mg Potato pancake
Copper 0.18mg 0.178mg Potato pancake
Vitamin A 113IU 138IU Yam
Vitamin E 0.23mg 0.35mg Yam
Vitamin D 11IU 0IU Potato pancake
Vitamin D 0.3µg 0µg Potato pancake
Vitamin C 27.6mg 17.1mg Potato pancake
Vitamin B1 0.158mg 0.112mg Potato pancake
Vitamin B2 0.173mg 0.032mg Potato pancake
Vitamin B3 1.672mg 0.552mg Potato pancake
Vitamin B5 0.757mg 0.314mg Potato pancake
Vitamin B6 0.448mg 0.293mg Potato pancake
Folate 41µg 23µg 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 0.054mg Potato pancake
Isoleucine 0.28mg 0.052mg Potato pancake
Leucine 0.442mg 0.096mg Potato pancake
Lysine 0.389mg 0.059mg Potato pancake
Methionine 0.137mg 0.021mg Potato pancake
Phenylalanine 0.3mg 0.071mg Potato pancake
Valine 0.369mg 0.062mg Potato pancake
Histidine 0.141mg 0.034mg Potato pancake
Cholesterol 95mg 0mg Yam
Trans Fat g 0g Potato pancake
Saturated Fat 2.496g 0.037g Yam
Monounsaturated Fat 3.73g 0.006g Potato pancake
Polyunsaturated fat 7.516g 0.076g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Potato pancake
19
Yam
Mineral Summary Score
48
Potato pancake
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Potato pancake
9%
Yam
Carbohydrates
28%
Potato pancake
28%
Yam
Fats
68%
Potato pancake
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 755mg)
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 - 2.459g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.