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  6. Yam, cooked, boiled, drained, or baked, with salt vs. Carrot

Yam, cooked, boiled, drained, or baked, with salt vs. Carrot — In-Depth Nutrition Comparison

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Differences between yam, cooked, boiled, drained, or baked, with salt and carrots

  • Yam, cooked, boiled, drained, or baked, with salt has more copper, potassium, manganese, vitamin B6, and vitamin C, while carrots have more vitamin A and vitamin K.
  • Carrots' daily need coverage for vitamin A is 332% higher.
  • Carrots contain 4 times less sodium than yam, cooked, boiled, drained, or baked, with salt. Yam, cooked, boiled, drained, or baked, with salt contains 244mg of sodium, while carrots contain 69mg.

The food types used in this comparison are Yam, cooked, boiled, drained, or baked, with salt and Carrots, raw.

Infographic

Yam, cooked, boiled, drained, or baked, with salt vs Carrot 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 13% 4.2% 59% 20% 51% 5.5% 21% 32% 48% 3.8%
Carrot
Carrot
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +109.4%
Contains more IronIron +73.3%
Contains more CopperCopper +237.8%
Contains more PhosphorusPhosphorus +40%
Contains more ManganeseManganese +159.4%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +135.7%
Contains more ZincZinc +20%
Contains less SodiumSodium -71.7%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Carrot
Carrot
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +105.1%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +65.2%
Contains more CholineCholine +84.1%
Contains more Vitamin AVitamin A +13816.7%
Contains more Vitamin EVitamin E +94.1%
Contains more Vitamin B2Vitamin B2 +107.1%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin KVitamin K +473.9%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam, cooked, boiled, drained, or baked, with salt Carrot DV% diff.
Vitamin A 6µg 835µg 92%
Copper 0.152mg 0.045mg 12%
Manganese 0.371mg 0.143mg 10%
Potassium 670mg 320mg 10%
Vitamin K 2.3µg 13.2µg 9%
Sodium 244mg 69mg 8%
Vitamin C 12.1mg 5.9mg 7%
Vitamin B6 0.228mg 0.138mg 7%
Carbs 26.99g 9.58g 6%
Calories 114kcal 41kcal 4%
Fiber 3.9g 2.8g 4%
Vitamin B3 0.552mg 0.983mg 3%
Iron 0.52mg 0.3mg 3%
Vitamin B2 0.028mg 0.058mg 2%
Vitamin E 0.34mg 0.66mg 2%
Vitamin B1 0.095mg 0.066mg 2%
Phosphorus 49mg 35mg 2%
Calcium 14mg 33mg 2%
Starch 1.43g 1%
Choline 16.2mg 8.8mg 1%
Folate 16µg 19µg 1%
Vitamin B5 0.311mg 0.273mg 1%
Fructose 0.55g 1%
Magnesium 18mg 12mg 1%
Protein 1.49g 0.93g 1%
Selenium 0.7µg 0.1µg 1%
Fats 0.14g 0.24g 0%
Net carbs 23.09g 6.78g N/A
Sugar 0.49g 4.74g N/A
Zinc 0.2mg 0.24mg 0%
Saturated fat 0.029g 0.037g 0%
Monounsaturated fat 0.005g 0.014g 0%
Polyunsaturated fat 0.06g 0.117g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.052mg 0.191mg 0%
Isoleucine 0.05mg 0.077mg 0%
Leucine 0.094mg 0.102mg 0%
Lysine 0.058mg 0.101mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.069mg 0.061mg 0%
Valine 0.06mg 0.069mg 0%
Histidine 0.033mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 26.99 g
Water: 70.13 g
Other: 1.25 g
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +60.2%
Contains more CarbsCarbs +181.7%
Contains more OtherOther +30.2%
Contains more FatsFats +71.4%
Contains more WaterWater +25.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +180%
Contains more Poly. FatPolyunsaturated fat +95%

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. Yam, cooked, boiled, drained, or baked, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170551/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.