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  6. Succotash vs. Yam

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +128.6%
Contains more IronIron +238.9%
Contains more ZincZinc +154.2%
Contains more PhosphorusPhosphorus +105.5%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +73.3%
Contains more PotassiumPotassium +121.1%
Contains more SeleniumSelenium +16.7%
~equal in Calcium ~17mg
~equal in Copper ~0.178mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 50% 0% 5% 0% 52% 19% 30% 7.7% 30% 0% 0% 30%
Yam
Yam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin AVitamin A +114.3%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +156.3%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more FolateFolate +73.9%
Contains more Vitamin CVitamin C +13.2%
Contains more Vitamin B5Vitamin B5 +145.3%
Contains more Vitamin B6Vitamin B6 +125.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Succotash Yam DV% diff.
Iron 1.83mg 0.54mg 16%
Potassium 369mg 816mg 13%
Manganese 0.688mg 0.397mg 13%
Vitamin B6 0.13mg 0.293mg 13%
Phosphorus 113mg 55mg 8%
Vitamin B1 0.208mg 0.112mg 8%
Protein 5.03g 1.53g 7%
Magnesium 48mg 21mg 6%
Vitamin B3 1.587mg 0.552mg 6%
Vitamin B2 0.082mg 0.032mg 4%
Vitamin B5 0.128mg 0.314mg 4%
Folate 40µg 23µg 4%
Carbs 19.59g 27.88g 3%
Zinc 0.61mg 0.24mg 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.489g 0.076g 3%
Vitamin C 15.1mg 17.1mg 2%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Calories 99kcal 118kcal 1%
Fats 1.02g 0.17g 1%
Fiber 3.8g 4.1g 1%
Copper 0.186mg 0.178mg 1%
Vitamin A 15µg 7µg 1%
Saturated fat 0.19g 0.037g 1%
Protein per 100 calories 5.1g 1.3g N/A
Calories per 10 g protein 197kcal 771kcal N/A
Weight per 100 calories 101g 85g N/A
Net carbs 15.79g 23.78g N/A
Calcium 18mg 17mg 0%
Sugar 0.5g N/A
Sodium 4mg 9mg 0%
Selenium 0.6µg 0.7µg 0%
Monounsaturated fat 0.198g 0.006g 0%
Tryptophan 0.056mg 0.012mg 0%
Threonine 0.209mg 0.054mg 0%
Isoleucine 0.284mg 0.052mg 0%
Leucine 0.443mg 0.096mg 0%
Lysine 0.295mg 0.059mg 0%
Methionine 0.068mg 0.021mg 0%
Phenylalanine 0.243mg 0.071mg 0%
Valine 0.306mg 0.062mg 0%
Histidine 0.16mg 0.034mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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.