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.
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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 | +66.7% |
| Contains more CalciumCalcium | +28.6% |
| Contains more IronIron | +105.8% |
| Contains more ZincZinc | +75% |
| Contains more PhosphorusPhosphorus | +44.9% |
| Contains more PotassiumPotassium | +21.8% |
| Contains more CopperCopper | +42.1% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +62.7% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +144.2% |
| Contains more Vitamin B5Vitamin B5 | +22.2% |
| Contains more Vitamin B6Vitamin B6 | +55.3% |
| Contains more FolateFolate | +62.5% |
| Contains more Vitamin CVitamin C | +45.8% |
| Contains more Vitamin AVitamin A | +1120% |
| Contains more Vitamin EVitamin E | +385.7% |
| Contains more Vitamin B1Vitamin B1 | +41.8% |
| Contains more Vitamin KVitamin K | +15% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
| Contains more ProteinProtein | +76.5% |
| Contains more OtherOther | +77.6% |
| Contains more CarbsCarbs | +28.2% |
~equal in
Fats
~0.14g
~equal in
Water
~70.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 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 | +66.7% |
| Contains more Poly. FatPolyunsaturated fat | +11.1% |
~equal in
Saturated Fat
~0.029g
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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 | |
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Opinion |
| Calories | 97kcal | 116kcal |
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| Protein | 2.63g | 1.49g |
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| Fats | 0.13g | 0.14g |
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| Vitamin C | 8.3mg | 12.1mg |
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| Net carbs | 19.14g | 23.58g |
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| Carbs | 21.44g | 27.48g |
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| Magnesium | 30mg | 18mg |
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| Calcium | 18mg | 14mg |
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| Potassium | 550mg | 670mg |
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| Iron | 1.07mg | 0.52mg |
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| Sugar | 1.08g | 0.49g |
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| Fiber | 2.3g | 3.9g |
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| Copper | 0.107mg | 0.152mg |
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| Zinc | 0.35mg | 0.2mg |
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| Starch | 17.45g |
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| Phosphorus | 71mg | 49mg |
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| Sodium | 14mg | 8mg |
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| Vitamin A | 10IU | 122IU |
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| Vitamin A | 1µg | 6µg |
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| Vitamin E | 0.07mg | 0.34mg |
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| Manganese | 0.228mg | 0.371mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin B1 | 0.067mg | 0.095mg |
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| Vitamin B2 | 0.048mg | 0.028mg |
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| Vitamin B3 | 1.348mg | 0.552mg |
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| Vitamin B5 | 0.38mg | 0.311mg |
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| Vitamin B6 | 0.354mg | 0.228mg |
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| Vitamin K | 2µg | 2.3µg |
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| Folate | 26µg | 16µg |
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| Choline | 15mg | 16.2mg |
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| Saturated Fat | 0.032g | 0.029g |
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| Monounsaturated Fat | 0.003g | 0.005g |
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| Polyunsaturated fat | 0.054g | 0.06g |
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| Tryptophan | 0.027mg | 0.012mg |
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| Threonine | 0.086mg | 0.052mg |
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| Isoleucine | 0.085mg | 0.05mg |
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| Leucine | 0.125mg | 0.094mg |
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| Lysine | 0.137mg | 0.058mg |
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| Methionine | 0.041mg | 0.02mg |
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| Phenylalanine | 0.104mg | 0.069mg |
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| Valine | 0.131mg | 0.06mg |
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| Histidine | 0.044mg | 0.033mg |
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| Fructose | 0.32g |
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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
17%
15%
Minerals Daily Need Coverage Score
23%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 31)
Which food is cheaper?
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.