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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.

Infographic

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

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

All nutrients comparison - raw data values

Nutrient Shallot Yam Opinion
Net carbs 13.6g 23.78g Yam
Protein 2.5g 1.53g Shallot
Fats 0.1g 0.17g Yam
Carbs 16.8g 27.88g Yam
Calories 72kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 7.87g 0.5g Yam
Fiber 3.2g 4.1g Yam
Calcium 37mg 17mg Shallot
Iron 1.2mg 0.54mg Shallot
Magnesium 21mg 21mg
Phosphorus 60mg 55mg Shallot
Potassium 334mg 816mg Yam
Sodium 12mg 9mg Yam
Zinc 0.4mg 0.24mg Shallot
Copper 0.088mg 0.178mg Yam
Vitamin A 4IU 138IU Yam
Vitamin E 0.04mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 17.1mg Yam
Vitamin B1 0.06mg 0.112mg Yam
Vitamin B2 0.02mg 0.032mg Yam
Vitamin B3 0.2mg 0.552mg Yam
Vitamin B5 0.29mg 0.314mg Yam
Vitamin B6 0.345mg 0.293mg Shallot
Folate 34µg 23µg Shallot
Vitamin B12 0µg 0µg
Vitamin K 0.8µg 2.3µg Yam
Tryptophan 0.028mg 0.012mg Shallot
Threonine 0.098mg 0.054mg Shallot
Isoleucine 0.106mg 0.052mg Shallot
Leucine 0.149mg 0.096mg Shallot
Lysine 0.125mg 0.059mg Shallot
Methionine 0.027mg 0.021mg Shallot
Phenylalanine 0.081mg 0.071mg Shallot
Valine 0.11mg 0.062mg Shallot
Histidine 0.043mg 0.034mg Shallot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.037g Shallot
Monounsaturated Fat 0.014g 0.006g Shallot
Polyunsaturated fat 0.039g 0.076g Yam

Which food is preferable for your diet?

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

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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

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)

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.