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Shallot vs Yam - In-Depth Nutrition Comparison

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How are Shallot and Yam different?

  • Shallot is richer in Iron, while Yam is higher in Potassium, Vitamin C, and Copper.
  • Yam covers your daily need of Potassium 14% more than Shallot.
  • Shallot contains 16 times more Sugar than Yam. Shallot contains 7.87g of Sugar, while Yam contains 0.5g.

Shallots, raw and Yam, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Yam
Contains more Iron +122.2%
Contains more Calcium +117.6%
Contains more Zinc +66.7%
Contains more Potassium +144.3%
Contains more Copper +102.3%
Contains less Sodium -25%
Equal in Magnesium - 21
Equal in Phosphorus - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +122.2%
Contains more Calcium +117.6%
Contains more Zinc +66.7%
Contains more Potassium +144.3%
Contains more Copper +102.3%
Contains less Sodium -25%
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
:
8
Yam
Contains more Vitamin B6 +17.7%
Contains more Folate +47.8%
Contains more Vitamin C +113.8%
Contains more Vitamin A +3350%
Contains more Vitamin E +775%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +176%
Contains more Vitamin K +187.5%
Equal in Vitamin B5 - 0.314
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin B6 +17.7%
Contains more Folate +47.8%
Contains more Vitamin C +113.8%
Contains more Vitamin A +3350%
Contains more Vitamin E +775%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +176%
Contains more Vitamin K +187.5%
Equal in Vitamin B5 - 0.314

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
15
Shallot
19
Yam
Mineral Summary Score
21
Shallot
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
15%
Shallot
9%
Yam
Carbohydrates
17%
Shallot
28%
Yam
Fats
0%
Shallot
1%
Yam

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.
Shallot Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 7.37g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Shallot Yam Opinion
Calories 72 118 Yam
Protein 2.5 1.53 Shallot
Fats 0.1 0.17 Yam
Vitamin C 8 17.1 Yam
Net carbs 13.600000381469727 23.780000686645508 Yam
Carbs 16.8 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.54 Shallot
Calcium 37 17 Shallot
Potassium 334 816 Yam
Magnesium 21 21
Sugar 7.87 0.5 Yam
Fiber 3.2 4.1 Yam
Copper 0.088 0.178 Yam
Zinc 0.4 0.24 Shallot
Starch
Phosphorus 60 55 Shallot
Sodium 12 9 Yam
Vitamin A 4 138 Yam
Vitamin E 0.04 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.06 0.112 Yam
Vitamin B2 0.02 0.032 Yam
Vitamin B3 0.2 0.552 Yam
Vitamin B5 0.29 0.314 Yam
Vitamin B6 0.345 0.293 Shallot
Vitamin B12 0 0
Vitamin K 0.8 2.3 Yam
Folate 34 23 Shallot
Trans Fat 0 0
Saturated Fat 0.017 0.037 Shallot
Monounsaturated Fat 0.014 0.006 Shallot
Polyunsaturated fat 0.039 0.076 Yam
Tryptophan 0.028 0.012 Shallot
Threonine 0.098 0.054 Shallot
Isoleucine 0.106 0.052 Shallot
Leucine 0.149 0.096 Shallot
Lysine 0.125 0.059 Shallot
Methionine 0.027 0.021 Shallot
Phenylalanine 0.081 0.071 Shallot
Valine 0.11 0.062 Shallot
Histidine 0.043 0.034 Shallot
Fructose

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.