Potato vs. Yam — In-Depth Nutrition Comparison
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What are the main differences between potatoes and yam?
- Potatoes are richer in iron, vitamin B6, and vitamin B3, yet yam is richer in fiber and manganese.
- Potatoes have 3 times more vitamin B3 than yam. Potatoes have 1.41mg of vitamin B3, while yam has 0.552mg.
- Yam has a lower glycemic index than potatoes.
We used Potatoes, baked, flesh, and skin, without salt and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.
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.
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more IronIron | +107.7% |
| Contains more ZincZinc | +80% |
| Contains more PhosphorusPhosphorus | +42.9% |
| Contains more PotassiumPotassium | +25.2% |
| Contains more CopperCopper | +28.8% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +69.4% |
| Contains more SeleniumSelenium | +75% |
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.
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +155.4% |
| Contains more Vitamin B5Vitamin B5 | +20.9% |
| Contains more Vitamin B6Vitamin B6 | +36.4% |
| Contains more FolateFolate | +75% |
| Contains more Vitamin CVitamin C | +26% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +750% |
| Contains more Vitamin B1Vitamin B1 | +48.4% |
| Contains more Vitamin KVitamin K | +15% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.08mg | 0.52mg | 7% |
| Manganese | 0.219mg | 0.371mg | 7% |
| Starch | 17.27g | 7% | |
| Fiber | 2.2g | 3.9g | 7% |
| Vitamin B6 | 0.311mg | 0.228mg | 6% |
| Vitamin B3 | 1.41mg | 0.552mg | 5% |
| Copper | 0.118mg | 0.152mg | 4% |
| Potassium | 535mg | 670mg | 4% |
| Phosphorus | 70mg | 49mg | 3% |
| Vitamin B1 | 0.064mg | 0.095mg | 3% |
| Vitamin C | 9.6mg | 12.1mg | 3% |
| Folate | 28µg | 16µg | 3% |
| Magnesium | 28mg | 18mg | 2% |
| Carbs | 21.15g | 27.48g | 2% |
| Vitamin B2 | 0.048mg | 0.028mg | 2% |
| Protein | 2.5g | 1.49g | 2% |
| Vitamin E | 0.04mg | 0.34mg | 2% |
| Vitamin B5 | 0.376mg | 0.311mg | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Calories | 93kcal | 116kcal | 1% |
| Vitamin A | 1µg | 6µg | 1% |
| Zinc | 0.36mg | 0.2mg | 1% |
| Fats | 0.13g | 0.14g | 0% |
| Net carbs | 18.95g | 23.58g | N/A |
| Calcium | 15mg | 14mg | 0% |
| Sugar | 1.18g | 0.49g | N/A |
| Sodium | 10mg | 8mg | 0% |
| Vitamin K | 2µg | 2.3µg | 0% |
| Choline | 14.8mg | 16.2mg | 0% |
| Saturated fat | 0.034g | 0.029g | 0% |
| Monounsaturated fat | 0.003g | 0.005g | 0% |
| Polyunsaturated fat | 0.057g | 0.06g | 0% |
| Tryptophan | 0.025mg | 0.012mg | 0% |
| Threonine | 0.081mg | 0.052mg | 0% |
| Isoleucine | 0.08mg | 0.05mg | 0% |
| Leucine | 0.119mg | 0.094mg | 0% |
| Lysine | 0.13mg | 0.058mg | 0% |
| Methionine | 0.038mg | 0.02mg | 0% |
| Phenylalanine | 0.099mg | 0.069mg | 0% |
| Valine | 0.125mg | 0.06mg | 0% |
| Histidine | 0.042mg | 0.033mg | 0% |
| Fructose | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.8% |
| Contains more OtherOther | +75% |
| Contains more CarbsCarbs | +29.9% |
~equal in
Fats
~0.14g
~equal in
Water
~70.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.7% |
| Contains more Mono. FatMonounsaturated fat | +66.7% |
~equal in
Polyunsaturated fat
~0.06g
