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

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

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How are yam, cooked, boiled, drained, or baked, with salt and potatoes different?

  • Yam, cooked, boiled, drained, or baked, with salt is higher in manganese, potassium, and fiber; however, potatoes are richer in vitamin C and vitamin B6.
  • Yam, cooked, boiled, drained, or baked, with salt contains 2 times more fiber than potatoes. While yam, cooked, boiled, drained, or baked, with salt contains 3.9g of fiber, potatoes contain only 2.1g.
  • Potatoes have less sodium.

Yam, cooked, boiled, drained, or baked, with salt and Potatoes, flesh, and skin, raw are the varieties used in this article.

Infographic

Yam, cooked, boiled, drained, or baked, with salt vs Potato 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%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +57.6%
Contains more CopperCopper +38.2%
Contains more ManganeseManganese +85.5%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +55.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +16.3%
Contains less SodiumSodium -97.5%

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%
Potato
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin KVitamin K +15%
Contains more CholineCholine +33.9%
Contains more Vitamin CVitamin C +62.8%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +92.2%
Contains more Vitamin B6Vitamin B6 +30.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Yam, cooked, boiled, drained, or baked, with salt Potato DV% diff.
Sodium 244mg 6mg 10%
Vitamin C 12.1mg 19.7mg 8%
Potassium 670mg 425mg 7%
Fiber 3.9g 2.1g 7%
Manganese 0.371mg 0.2mg 7%
Starch 15.29g 6%
Vitamin B6 0.228mg 0.298mg 5%
Copper 0.152mg 0.11mg 5%
Iron 0.52mg 0.81mg 4%
Carbs 26.99g 17.49g 3%
Vitamin B3 0.552mg 1.061mg 3%
Calories 114kcal 77kcal 2%
Vitamin E 0.34mg 0.01mg 2%
Choline 16.2mg 12.1mg 1%
Protein 1.49g 2.05g 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B1 0.095mg 0.081mg 1%
Vitamin A 6µg 0µg 1%
Phosphorus 49mg 57mg 1%
Zinc 0.2mg 0.3mg 1%
Magnesium 18mg 23mg 1%
Fats 0.14g 0.09g 0%
Net carbs 23.09g 15.39g N/A
Calcium 14mg 12mg 0%
Sugar 0.49g 0.82g N/A
Vitamin B2 0.028mg 0.032mg 0%
Vitamin B5 0.311mg 0.295mg 0%
Vitamin K 2.3µg 2µg 0%
Folate 16µg 15µg 0%
Saturated fat 0.029g 0.025g 0%
Monounsaturated fat 0.005g 0.002g 0%
Polyunsaturated fat 0.06g 0.042g 0%
Tryptophan 0.012mg 0.021mg 0%
Threonine 0.052mg 0.067mg 0%
Isoleucine 0.05mg 0.066mg 0%
Leucine 0.094mg 0.098mg 0%
Lysine 0.058mg 0.107mg 0%
Methionine 0.02mg 0.032mg 0%
Phenylalanine 0.069mg 0.081mg 0%
Valine 0.06mg 0.103mg 0%
Histidine 0.033mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +55.6%
Contains more CarbsCarbs +54.3%
Contains more OtherOther +11.6%
Contains more ProteinProtein +37.6%
Contains more WaterWater +13%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +42.9%
Contains less Sat. FatSaturated fat -13.8%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.