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  6. Russet potato vs. Yam

Russet potato vs. Yam — In-Depth Nutrition Comparison

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How are Russet potato and Yam different?

  • Russet potato is richer in Vitamin B6, and Iron, while Yam is higher in Fiber, Manganese, and Copper.
  • Russet potato contains 2 times more Vitamin B3 than Yam. Russet potato contains 1.348mg of Vitamin B3, while Yam contains 0.552mg.

Potatoes, Russet, flesh and skin, baked and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.

Infographic

Russet 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Russet potato
Russet potato
5
:
5
Yam
Yam
Contains more Calcium +28.6%
Contains more Iron +105.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +44.9%
Contains more Zinc +75%
Contains more Potassium +21.8%
Contains less Sodium -42.9%
Contains more Copper +42.1%
Contains more Manganese +62.7%
Contains more Selenium +40%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +28.6%
Contains more Iron +105.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +44.9%
Contains more Zinc +75%
Contains more Potassium +21.8%
Contains less Sodium -42.9%
Contains more Copper +42.1%
Contains more Manganese +62.7%
Contains more Selenium +40%

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.
Russet potato
Russet potato
5
:
5
Yam
Yam
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +55.3%
Contains more Folate +62.5%
Contains more Vitamin A +1120%
Contains more Vitamin E +385.7%
Contains more Vitamin C +45.8%
Contains more Vitamin B1 +41.8%
Contains more Vitamin K +15%
Russet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +55.3%
Contains more Folate +62.5%
Contains more Vitamin A +1120%
Contains more Vitamin E +385.7%
Contains more Vitamin C +45.8%
Contains more Vitamin B1 +41.8%
Contains more Vitamin K +15%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Russet potato
Russet potato
3
:
2
Yam
Yam
Contains more Protein +76.5%
Contains more Other +77.6%
Contains more Carbs +28.2%
Equal in Fats - 0.14
Equal in Water - 70.13
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +76.5%
Contains more Other +77.6%
Contains more Carbs +28.2%
Equal in Fats - 0.14
Equal in Water - 70.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Russet potato
Russet potato
0
:
3
Yam
Yam
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +11.1%
Equal in Saturated Fat - 0.029
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +11.1%
Equal in Saturated Fat - 0.029

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Russet potato Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Russet potato Yam Opinion
Net carbs 19.14g 23.58g Yam
Protein 2.63g 1.49g Russet potato
Fats 0.13g 0.14g Yam
Carbs 21.44g 27.48g Yam
Calories 97kcal 116kcal Yam
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 1.08g 0.49g Yam
Fiber 2.3g 3.9g Yam
Calcium 18mg 14mg Russet potato
Iron 1.07mg 0.52mg Russet potato
Magnesium 30mg 18mg Russet potato
Phosphorus 71mg 49mg Russet potato
Potassium 550mg 670mg Yam
Sodium 14mg 8mg Yam
Zinc 0.35mg 0.2mg Russet potato
Copper 0.107mg 0.152mg Yam
Manganese 0.228mg 0.371mg Yam
Selenium 0.5µg 0.7µg Yam
Vitamin A 10IU 122IU Yam
Vitamin A RAE 1µg 6µg Yam
Vitamin E 0.07mg 0.34mg Yam
Vitamin C 8.3mg 12.1mg Yam
Vitamin B1 0.067mg 0.095mg Yam
Vitamin B2 0.048mg 0.028mg Russet potato
Vitamin B3 1.348mg 0.552mg Russet potato
Vitamin B5 0.38mg 0.311mg Russet potato
Vitamin B6 0.354mg 0.228mg Russet potato
Folate 26µg 16µg Russet potato
Vitamin K 2µg 2.3µg Yam
Tryptophan 0.027mg 0.012mg Russet potato
Threonine 0.086mg 0.052mg Russet potato
Isoleucine 0.085mg 0.05mg Russet potato
Leucine 0.125mg 0.094mg Russet potato
Lysine 0.137mg 0.058mg Russet potato
Methionine 0.041mg 0.02mg Russet potato
Phenylalanine 0.104mg 0.069mg Russet potato
Valine 0.131mg 0.06mg Russet potato
Histidine 0.044mg 0.033mg Russet potato
Saturated Fat 0.032g 0.029g Yam
Monounsaturated Fat 0.003g 0.005g Yam
Polyunsaturated fat 0.054g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet potato Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Russet potato
15%
Yam
Minerals Daily Need Coverage Score
23%
Russet potato
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 31)
Which food is cheaper?
Russet potato
Russet potato 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?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.