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Potato salad vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between potato salad and yam

  • Potato salad has more selenium; however, yam is higher in potassium, manganese, vitamin B6, fiber, vitamin C, and copper.
  • Potato salad covers your daily cholesterol needs 23% more than yam.
  • Yam contains 59 times less sodium than potato salad. Potato salad contains 529mg of sodium, while yam contains 9mg.
  • Yam has less cholesterol.

Food varieties used in this article are Potato salad, home-prepared and Yam, raw.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Yam
Yam
5
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 CalciumCalcium +11.8%
Contains more IronIron +20.4%
Contains more ZincZinc +29.2%
Contains more SeleniumSelenium +485.7%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +221.3%
Contains more CopperCopper +50.8%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +293.1%
~equal in Phosphorus ~55mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Yam
Yam
7
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 AVitamin A +357.1%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +61.2%
Contains more Vitamin B5Vitamin B5 +70.1%
Contains more Vitamin CVitamin C +71%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B6Vitamin B6 +107.8%
Contains more FolateFolate +228.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Yam
Yam
1
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 +75.2%
Contains more FatsFats +4723.5%
Contains more OtherOther +137.8%
Contains more CarbsCarbs +149.6%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +41233.3%
Contains more Poly. FatPolyunsaturated fat +4817.1%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Yam DV% diff.
Polyunsaturated fat 3.737g 0.076g 24%
Cholesterol 68mg 0mg 23%
Sodium 529mg 9mg 23%
Potassium 254mg 816mg 17%
Manganese 0.101mg 0.397mg 13%
Fats 8.2g 0.17g 12%
Vitamin B6 0.141mg 0.293mg 12%
Fiber 1.3g 4.1g 11%
Vitamin C 10mg 17.1mg 8%
Copper 0.118mg 0.178mg 7%
Selenium 4.1µg 0.7µg 6%
Saturated fat 1.429g 0.037g 6%
Monounsaturated fat 2.48g 0.006g 6%
Carbs 11.17g 27.88g 6%
Folate 7µg 23µg 4%
Vitamin B5 0.534mg 0.314mg 4%
Choline 16.5mg 3%
Vitamin A 32µg 7µg 3%
Vitamin B1 0.077mg 0.112mg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Protein 2.68g 1.53g 2%
Vitamin B2 0.06mg 0.032mg 2%
Vitamin B3 0.89mg 0.552mg 2%
Calories 143kcal 118kcal 1%
Zinc 0.31mg 0.24mg 1%
Iron 0.65mg 0.54mg 1%
Magnesium 15mg 21mg 1%
Net carbs 9.87g 23.78g N/A
Calcium 19mg 17mg 0%
Sugar 0.5g N/A
Phosphorus 52mg 55mg 0%
Tryptophan 0.042mg 0.012mg 0%
Threonine 0.116mg 0.054mg 0%
Isoleucine 0.141mg 0.052mg 0%
Leucine 0.202mg 0.096mg 0%
Lysine 0.171mg 0.059mg 0%
Methionine 0.066mg 0.021mg 0%
Phenylalanine 0.135mg 0.071mg 0%
Valine 0.172mg 0.062mg 0%
Histidine 0.062mg 0.034mg 0%

Which food is preferable for your diet?

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

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
13%
Potato salad
18%
Yam
Minerals Daily Need Coverage Score
24%
Potato salad
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 520mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 1.392g)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 6)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.