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  6. Potato pancake vs. Yam

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 for sodium, 33% more than yam.

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" 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +88.2%
Contains more IronIron +209.3%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +132.7%
Contains more SeleniumSelenium +1171.4%
Contains more PotassiumPotassium +31.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +52.7%
~equal in Copper ~0.178mg

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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +61.4%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41.1%
Contains more Vitamin B2Vitamin B2 +440.6%
Contains more Vitamin B3Vitamin B3 +202.9%
Contains more Vitamin B5Vitamin B5 +141.1%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +17.4%
Contains more FolateFolate +78.3%
Contains more CholineCholine +349.7%
Contains more Vitamin EVitamin E +52.2%

All nutrients comparison - raw data values

Nutrient Potato pancake Yam DV% diff.
Polyunsaturated fat 7.516g 0.076g 50%
Sodium 764mg 9mg 33%
Cholesterol 95mg 0mg 32%
Fats 14.76g 0.17g 22%
Selenium 8.9µg 0.7µg 15%
Iron 1.67mg 0.54mg 14%
Vitamin B12 0.29µg 0µg 12%
Vitamin B6 0.448mg 0.293mg 12%
Vitamin C 27.6mg 17.1mg 12%
Saturated fat 2.496g 0.037g 11%
Vitamin B2 0.173mg 0.032mg 11%
Choline 74.2mg 16.5mg 10%
Phosphorus 128mg 55mg 10%
Monounsaturated fat 3.73g 0.006g 9%
Vitamin B5 0.757mg 0.314mg 9%
Starch 20.88g 9%
Protein 6.08g 1.53g 9%
Calories 268kcal 118kcal 8%
Vitamin B3 1.672mg 0.552mg 7%
Potassium 622mg 816mg 6%
Manganese 0.26mg 0.397mg 6%
Folate 41µg 23µg 5%
Vitamin B1 0.158mg 0.112mg 4%
Zinc 0.7mg 0.24mg 4%
Magnesium 36mg 21mg 4%
Vitamin A 32µg 7µg 3%
Fiber 3.3g 4.1g 3%
Vitamin D 0.3µg 0µg 2%
Calcium 32mg 17mg 2%
Vitamin D 11IU 0IU 1%
Fructose 0.56g 1%
Vitamin E 0.23mg 0.35mg 1%
Carbs 27.81g 27.88g 0%
Net carbs 24.51g 23.78g N/A
Sugar 1.79g 0.5g N/A
Copper 0.18mg 0.178mg 0%
Vitamin K 2.7µg 2.3µg 0%
Tryptophan 0.087mg 0.012mg 0%
Threonine 0.24mg 0.054mg 0%
Isoleucine 0.28mg 0.052mg 0%
Leucine 0.442mg 0.096mg 0%
Lysine 0.389mg 0.059mg 0%
Methionine 0.137mg 0.021mg 0%
Phenylalanine 0.3mg 0.071mg 0%
Valine 0.369mg 0.062mg 0%
Histidine 0.141mg 0.034mg 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
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +297.4%
Contains more FatsFats +8582.4%
Contains more OtherOther +336.6%
Contains more WaterWater +45.7%
~equal in Carbs ~27.88g

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +62066.7%
Contains more Poly. FatPolyunsaturated fat +9789.5%
Contains less Sat. FatSaturated fat -98.5%

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/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.