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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
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.
:
2
Yam
Contains more Iron +238.9%
Contains more Magnesium +128.6%
Contains more Phosphorus +105.5%
Contains less Sodium -55.6%
Contains more Zinc +154.2%
Contains more Manganese +73.3%
Contains more Potassium +121.1%
Contains more Selenium +16.7%
Equal in Calcium - 17
Equal in Copper - 0.178
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 69% 35% 49% 33% 1% 17% 62% 90% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +238.9%
Contains more Magnesium +128.6%
Contains more Phosphorus +105.5%
Contains less Sodium -55.6%
Contains more Zinc +154.2%
Contains more Manganese +73.3%
Contains more Potassium +121.1%
Contains more Selenium +16.7%
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" charts 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 0% 0% 51% 53% 19% 30% 8% 30% 30% 0% 0%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Yam
Contains more Protein +228.8%
Contains more Fats +500%
Contains more Other +53.7%
Contains more Carbs +42.3%
Equal in Water - 69.6
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +228.8%
Contains more Fats +500%
Contains more Other +53.7%
Contains more Carbs +42.3%
Equal in Water - 69.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Yam
Contains more Monounsaturated Fat +3200%
Contains more Polyunsaturated fat +543.4%
Contains less Saturated Fat -80.5%
22% 23% 56%
Saturated Fat: 0.19 g
Monounsaturated Fat: 0.198 g
Polyunsaturated fat: 0.489 g
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +3200%
Contains more Polyunsaturated fat +543.4%
Contains less Saturated Fat -80.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 15.79g 23.78g Yam
Protein 5.03g 1.53g Succotash
Fats 1.02g 0.17g Succotash
Carbs 19.59g 27.88g Yam
Calories 99kcal 118kcal Yam
Sugar 0.5g Succotash
Fiber 3.8g 4.1g Yam
Calcium 18mg 17mg Succotash
Iron 1.83mg 0.54mg Succotash
Magnesium 48mg 21mg Succotash
Phosphorus 113mg 55mg Succotash
Potassium 369mg 816mg Yam
Sodium 4mg 9mg Succotash
Zinc 0.61mg 0.24mg Succotash
Copper 0.186mg 0.178mg Succotash
Manganese 0.688mg 0.397mg Succotash
Selenium 0.6µg 0.7µg Yam
Vitamin A 292IU 138IU Succotash
Vitamin A RAE 15µg 7µg Succotash
Vitamin E 0.35mg Yam
Vitamin C 15.1mg 17.1mg Yam
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
Folate 40µg 23µg Succotash
Vitamin K 2.3µg Yam
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
Saturated Fat 0.19g 0.037g Yam
Monounsaturated Fat 0.198g 0.006g Succotash
Polyunsaturated fat 0.489g 0.076g Succotash

Which food is preferable for your diet?

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

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
20%
Succotash
19%
Yam
Minerals Daily Need Coverage Score
36%
Succotash
26%
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

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. 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.