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.
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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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
14%
Minerals Daily Need Coverage Score
13%
23%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.521g)
Which food is lower in Sugar?
Potato wedges is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Potato wedges is lower in glycemic index (difference - 51)
Which food is cheaper?
Potato wedges is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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?
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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.