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  6. Potato salad vs. Yam

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

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%

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%

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.