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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Yam
Yam
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% 1% 48% 3.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +128.6%
Contains more IronIron +221.2%
Contains more CopperCopper +18.4%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +161.2%
Contains more SeleniumSelenium +1171.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +42.7%
~equal in Potassium ~670mg

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.
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Yam
Yam
1
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 +128.1%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.3%
Contains more Vitamin B2Vitamin B2 +517.9%
Contains more Vitamin B3Vitamin B3 +202.9%
Contains more Vitamin B5Vitamin B5 +143.4%
Contains more Vitamin B6Vitamin B6 +96.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +17.4%
Contains more FolateFolate +156.3%
Contains more CholineCholine +358%
Contains more Vitamin EVitamin E +47.8%

All nutrients comparison - raw data values

Nutrient Potato pancake Yam DV% diff.
Polyunsaturated fat 7.516g 0.06g 50%
Sodium 764mg 8mg 33%
Cholesterol 95mg 0mg 32%
Fats 14.76g 0.14g 22%
Vitamin C 27.6mg 12.1mg 17%
Vitamin B6 0.448mg 0.228mg 17%
Selenium 8.9µg 0.7µg 15%
Iron 1.67mg 0.52mg 14%
Vitamin B12 0.29µg 0µg 12%
Choline 74.2mg 16.2mg 11%
Saturated fat 2.496g 0.029g 11%
Vitamin B2 0.173mg 0.028mg 11%
Phosphorus 128mg 49mg 11%
Vitamin B5 0.757mg 0.311mg 9%
Starch 20.88g 9%
Monounsaturated fat 3.73g 0.005g 9%
Protein 6.08g 1.49g 9%
Calories 268kcal 116kcal 8%
Vitamin B3 1.672mg 0.552mg 7%
Folate 41µg 16µg 6%
Manganese 0.26mg 0.371mg 5%
Vitamin B1 0.158mg 0.095mg 5%
Zinc 0.7mg 0.2mg 5%
Magnesium 36mg 18mg 4%
Vitamin A 32µg 6µg 3%
Copper 0.18mg 0.152mg 3%
Vitamin D 0.3µg 0µg 2%
Fiber 3.3g 3.9g 2%
Calcium 32mg 14mg 2%
Vitamin D 11IU 0IU 1%
Fructose 0.56g 1%
Potassium 622mg 670mg 1%
Vitamin E 0.23mg 0.34mg 1%
Net carbs 24.51g 23.58g N/A
Carbs 27.81g 27.48g 0%
Sugar 1.79g 0.49g N/A
Vitamin K 2.7µg 2.3µg 0%
Tryptophan 0.087mg 0.012mg 0%
Threonine 0.24mg 0.052mg 0%
Isoleucine 0.28mg 0.05mg 0%
Leucine 0.442mg 0.094mg 0%
Lysine 0.389mg 0.058mg 0%
Methionine 0.137mg 0.02mg 0%
Phenylalanine 0.3mg 0.069mg 0%
Valine 0.369mg 0.06mg 0%
Histidine 0.141mg 0.033mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +308.1%
Contains more FatsFats +10442.9%
Contains more OtherOther +371.1%
Contains more WaterWater +46.8%
~equal in Carbs ~27.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Yam
Yam
1
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 more Mono. FatMonounsaturated fat +74500%
Contains more Poly. FatPolyunsaturated fat +12426.7%
Contains less Sat. FatSaturated fat -98.8%

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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.