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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
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" 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 less Sodium -33.3%
Contains more Zinc +25%
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Equal in Magnesium - 21
Equal in Phosphorus - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Iron +50%
Contains less Sodium -33.3%
Contains more Zinc +25%
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 Folate +53.3%
Contains more Vitamin K +15%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.314
Equal in Vitamin B6 - 0.293
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 Folate +53.3%
Contains more Vitamin K +15%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.314
Equal in Vitamin B6 - 0.293

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

All nutrients comparison - raw data values

Nutrient Potato Yam Opinion
Net carbs 15.39g 23.78g Yam
Protein 2.05g 1.53g Potato
Fats 0.09g 0.17g Yam
Carbs 17.49g 27.88g Yam
Calories 77kcal 118kcal Yam
Starch 15.29g g Potato
Fructose 0.26g g Potato
Sugar 0.82g 0.5g Yam
Fiber 2.1g 4.1g Yam
Calcium 12mg 17mg Yam
Iron 0.81mg 0.54mg Potato
Magnesium 23mg 21mg Potato
Phosphorus 57mg 55mg Potato
Potassium 425mg 816mg Yam
Sodium 6mg 9mg Potato
Zinc 0.3mg 0.24mg Potato
Copper 0.11mg 0.178mg Yam
Vitamin A 2IU 138IU Yam
Vitamin E 0.01mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 17.1mg Potato
Vitamin B1 0.081mg 0.112mg Yam
Vitamin B2 0.032mg 0.032mg
Vitamin B3 1.061mg 0.552mg Potato
Vitamin B5 0.295mg 0.314mg Yam
Vitamin B6 0.298mg 0.293mg Potato
Folate 15µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2µg 2.3µg Yam
Tryptophan 0.021mg 0.012mg Potato
Threonine 0.067mg 0.054mg Potato
Isoleucine 0.066mg 0.052mg Potato
Leucine 0.098mg 0.096mg Potato
Lysine 0.107mg 0.059mg Potato
Methionine 0.032mg 0.021mg Potato
Phenylalanine 0.081mg 0.071mg Potato
Valine 0.103mg 0.062mg Potato
Histidine 0.035mg 0.034mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.037g Potato
Monounsaturated Fat 0.002g 0.006g Yam
Polyunsaturated fat 0.042g 0.076g Yam

Which food is preferable for your diet?

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

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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

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.

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.