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Succotash vs Yam - In-Depth Nutrition Comparison

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What are the main differences between Succotash and Yam?

  • Succotash is richer in Iron, Manganese, Phosphorus, Vitamin B1, Vitamin B3, and Magnesium, yet Yam is richer in Potassium, and Vitamin B6.
  • Succotash's daily need coverage for Iron is 16% higher.
  • Succotash has 3 times more Vitamin B3 than Yam. Succotash has 1.587mg of Vitamin B3, while Yam has 0.552mg.

We used Succotash, (corn and limas), raw and Yam, raw types in this comparison.

Infographic

Succotash 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
:
1
Yam
Contains more Iron +238.9%
Contains more Magnesium +128.6%
Contains more Zinc +154.2%
Contains more Phosphorus +105.5%
Contains less Sodium -55.6%
Contains more Potassium +121.1%
Equal in Calcium - 17
Equal in Copper - 0.178
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 69% 6% 33% 35% 62% 17% 49% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +238.9%
Contains more Magnesium +128.6%
Contains more Zinc +154.2%
Contains more Phosphorus +105.5%
Contains less Sodium -55.6%
Contains more Potassium +121.1%
Equal in Calcium - 17
Equal in Copper - 0.178

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
:
5
Yam
Contains more Vitamin A +111.6%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +156.3%
Contains more Vitamin B3 +187.5%
Contains more Folate +73.9%
Contains more Vitamin C +13.2%
Contains more Vitamin B5 +145.3%
Contains more Vitamin B6 +125.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 51% 18% 0% 0% 53% 19% 30% 8% 30% 0% 0% 30%
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 A +111.6%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +156.3%
Contains more Vitamin B3 +187.5%
Contains more Folate +73.9%
Contains more Vitamin C +13.2%
Contains more Vitamin B5 +145.3%
Contains more Vitamin B6 +125.4%

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

All nutrients comparison - raw data values

Nutrient Succotash Yam Opinion
Calories 99kcal 118kcal Yam
Protein 5.03g 1.53g Succotash
Fats 1.02g 0.17g Succotash
Vitamin C 15.1mg 17.1mg Yam
Net carbs 15.79g 23.78g Yam
Carbs 19.59g 27.88g Yam
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.83mg 0.54mg Succotash
Calcium 18mg 17mg Succotash
Potassium 369mg 816mg Yam
Magnesium 48mg 21mg Succotash
Sugar g 0.5g Succotash
Fiber 3.8g 4.1g Yam
Copper 0.186mg 0.178mg Succotash
Zinc 0.61mg 0.24mg Succotash
Starch g g
Phosphorus 113mg 55mg Succotash
Sodium 4mg 9mg Succotash
Vitamin A 292IU 138IU Succotash
Vitamin E mg 0.35mg Yam
Vitamin D 0µg 0µg
Vitamin B1 0.208mg 0.112mg Succotash
Vitamin B2 0.082mg 0.032mg Succotash
Vitamin B3 1.587mg 0.552mg Succotash
Vitamin B5 0.128mg 0.314mg Yam
Vitamin B6 0.13mg 0.293mg Yam
Vitamin B12 0µg 0µg
Vitamin K µg 2.3µg Yam
Folate 40µg 23µg Succotash
Trans Fat 0g 0g
Saturated Fat 0.19g 0.037g Yam
Monounsaturated Fat 0.198g 0.006g Succotash
Polyunsaturated fat 0.489g 0.076g Succotash
Tryptophan 0.056mg 0.012mg Succotash
Threonine 0.209mg 0.054mg Succotash
Isoleucine 0.284mg 0.052mg Succotash
Leucine 0.443mg 0.096mg Succotash
Lysine 0.295mg 0.059mg Succotash
Methionine 0.068mg 0.021mg Succotash
Phenylalanine 0.243mg 0.071mg Succotash
Valine 0.306mg 0.062mg Succotash
Histidine 0.16mg 0.034mg Succotash
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Succotash Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20
Succotash
19
Yam
Mineral Summary Score
34
Succotash
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
30%
Succotash
9%
Yam
Carbohydrates
20%
Succotash
28%
Yam
Fats
5%
Succotash
1%
Yam

Comparison summary

Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.153g)
Which food is lower in Sugar?
Succotash
Succotash is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Succotash
Succotash contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Succotash
Succotash is lower in glycemic index (difference - 51)
Which food is cheaper?
Succotash
Succotash is cheaper (difference - $0.2)
Which food is richer in minerals?
Succotash
Succotash is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.