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Potato vs Yam - In-Depth Nutrition Comparison

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Summary of differences between Potato and Yam

  • The amount of Potassium, Manganese, Fiber, and Copper in Yam is higher than in Potato.
  • Yam covers your daily need of Potassium 12% more than Potato.

These are the specific foods used in this comparison Potatoes, flesh and skin, raw and Yam, raw.

Infographic

Potato 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
Potato
5
:
3
Yam
Contains more Iron +50%
Contains more Zinc +25%
Contains less Sodium -33.3%
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Equal in Magnesium - 21
Equal in Phosphorus - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +50%
Contains more Zinc +25%
Contains less Sodium -33.3%
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Equal in Magnesium - 21
Equal in Phosphorus - 55

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
Potato
3
:
6
Yam
Contains more Vitamin C +15.2%
Contains more Vitamin B3 +92.2%
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Vitamin K +15%
Contains more Folate +53.3%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.314
Equal in Vitamin B6 - 0.293
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +15.2%
Contains more Vitamin B3 +92.2%
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Vitamin K +15%
Contains more Folate +53.3%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.314
Equal in Vitamin B6 - 0.293

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
18
Potato
19
Yam
Mineral Summary Score
20
Potato
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
12%
Potato
9%
Yam
Carbohydrates
17%
Potato
28%
Yam
Fats
0%
Potato
1%
Yam

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 Yam
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 35)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($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.

All nutrients comparison - raw data values

Nutrient Potato Yam Opinion
Calories 77 118 Yam
Protein 2.05 1.53 Potato
Fats 0.09 0.17 Yam
Vitamin C 19.7 17.1 Potato
Net carbs 15.390000343322754 23.780000686645508 Yam
Carbs 17.49 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.54 Potato
Calcium 12 17 Yam
Potassium 425 816 Yam
Magnesium 23 21 Potato
Sugar 0.82 0.5 Yam
Fiber 2.1 4.1 Yam
Copper 0.11 0.178 Yam
Zinc 0.3 0.24 Potato
Starch 15.29 Potato
Phosphorus 57 55 Potato
Sodium 6 9 Potato
Vitamin A 2 138 Yam
Vitamin E 0.01 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.081 0.112 Yam
Vitamin B2 0.032 0.032
Vitamin B3 1.061 0.552 Potato
Vitamin B5 0.295 0.314 Yam
Vitamin B6 0.298 0.293 Potato
Vitamin B12 0 0
Vitamin K 2 2.3 Yam
Folate 15 23 Yam
Trans Fat 0 0
Saturated Fat 0.025 0.037 Potato
Monounsaturated Fat 0.002 0.006 Yam
Polyunsaturated fat 0.042 0.076 Yam
Tryptophan 0.021 0.012 Potato
Threonine 0.067 0.054 Potato
Isoleucine 0.066 0.052 Potato
Leucine 0.098 0.096 Potato
Lysine 0.107 0.059 Potato
Methionine 0.032 0.021 Potato
Phenylalanine 0.081 0.071 Potato
Valine 0.103 0.062 Potato
Histidine 0.035 0.034 Potato
Fructose 0.26 Potato

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.