Potato wedges vs. Yam — In-Depth Nutrition Comparison
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Important differences between potato wedges and yam
- Potato wedges have more vitamin B6, vitamin B3, phosphorus, and monounsaturated fat; however, yam is richer in potassium and fiber.
- Potato wedges contain 290 times more monounsaturated fat than yam. Potato wedges contain 1.451g of monounsaturated fat, while yam contains 0.005g.
The food varieties used in the comparison are USDA Commodity, Potato wedges, frozen and Yam, cooked, boiled, drained, or baked, without salt.
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 IronIron | +34.6% |
| Contains more ZincZinc | +85% |
| Contains more PhosphorusPhosphorus | +77.6% |
| Contains more PotassiumPotassium | +70.1% |
| Contains less SodiumSodium | -83.7% |
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 | +42.9% |
| Contains more Vitamin B3Vitamin B3 | +179% |
| Contains more Vitamin B6Vitamin B6 | +53.5% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.152mg | 17% | |
| Manganese | 0.371mg | 16% | |
| Vitamin B6 | 0.35mg | 0.228mg | 9% |
| Potassium | 394mg | 670mg | 8% |
| Fiber | 2g | 3.9g | 8% |
| Vitamin B5 | 0.311mg | 6% | |
| Vitamin B3 | 1.54mg | 0.552mg | 6% |
| Phosphorus | 87mg | 49mg | 5% |
| Folate | 16µg | 4% | |
| Monounsaturated fat | 1.451g | 0.005g | 4% |
| Fats | 2.2g | 0.14g | 3% |
| Choline | 16.2mg | 3% | |
| Vitamin E | 0.34mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Protein | 2.7g | 1.49g | 2% |
| Saturated fat | 0.55g | 0.029g | 2% |
| Sodium | 49mg | 8mg | 2% |
| Zinc | 0.37mg | 0.2mg | 2% |
| Iron | 0.7mg | 0.52mg | 2% |
| Vitamin A | 0µg | 6µg | 1% |
| Selenium | 0.7µg | 1% | |
| Vitamin B2 | 0.04mg | 0.028mg | 1% |
| Carbs | 25.5g | 27.48g | 1% |
| Vitamin C | 11.2mg | 12.1mg | 1% |
| Calories | 123kcal | 116kcal | 0% |
| Net carbs | 23.5g | 23.58g | N/A |
| Magnesium | 19mg | 18mg | 0% |
| Calcium | 15mg | 14mg | 0% |
| Sugar | 0.3g | 0.49g | N/A |
| Vitamin B1 | 0.1mg | 0.095mg | 0% |
| Polyunsaturated fat | 0.102g | 0.06g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
2.2 g
Carbs:
25.5 g
Water:
68.3 g
Other:
1.3 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
| Contains more ProteinProtein | +81.2% |
| Contains more FatsFats | +1471.4% |
| Contains more OtherOther | +71.1% |
~equal in
Carbs
~27.48g
~equal in
Water
~70.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.55 g
Monounsaturated fat:
Mono. Fat
1.451 g
Polyunsaturated fat:
Poly. Fat
0.102 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
| Contains more Mono. FatMonounsaturated fat | +28920% |
| Contains more Poly. FatPolyunsaturated fat | +70% |
| Contains less Sat. FatSaturated fat | -94.7% |
