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Yam vs. Carrot — In-Depth Nutrition Comparison

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A recap on the differences between yam and carrots

  • Yam has more copper, potassium, vitamin C, vitamin B6, manganese, and fiber; however, carrots are higher in vitamin A and vitamin K.
  • Carrots cover your daily vitamin A needs 331% more than yam.
  • Carrots contain 4 times less copper than yam. Yam contains 0.178mg of copper, while carrots contain 0.045mg.
  • The glycemic index of yam is higher.

Food varieties used in this article are Yam, raw and Carrots, raw.

Infographic

Yam 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.
Yam
Yam
8
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%
Carrot
1
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 +75%
Contains more PotassiumPotassium +155%
Contains more IronIron +80%
Contains more CopperCopper +295.6%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +177.6%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +94.1%
~equal in Zinc ~0.24mg

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.
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Carrot
5
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 +189.8%
Contains more Vitamin B1Vitamin B1 +69.7%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin B6Vitamin B6 +112.3%
Contains more FolateFolate +21.1%
Contains more CholineCholine +87.5%
Contains more Vitamin AVitamin A +11828.6%
Contains more Vitamin EVitamin E +88.6%
Contains more Vitamin B2Vitamin B2 +81.3%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin KVitamin K +473.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Carrot DV% diff.
Vitamin A 7µg 835µg 92%
Potassium 816mg 320mg 15%
Copper 0.178mg 0.045mg 15%
Vitamin C 17.1mg 5.9mg 12%
Vitamin B6 0.293mg 0.138mg 12%
Manganese 0.397mg 0.143mg 11%
Vitamin K 2.3µg 13.2µg 9%
Carbs 27.88g 9.58g 6%
Fiber 4.1g 2.8g 5%
Calories 118kcal 41kcal 4%
Vitamin B1 0.112mg 0.066mg 4%
Iron 0.54mg 0.3mg 3%
Phosphorus 55mg 35mg 3%
Sodium 9mg 69mg 3%
Vitamin B3 0.552mg 0.983mg 3%
Calcium 17mg 33mg 2%
Vitamin E 0.35mg 0.66mg 2%
Magnesium 21mg 12mg 2%
Vitamin B2 0.032mg 0.058mg 2%
Fructose 0.55g 1%
Choline 16.5mg 8.8mg 1%
Starch 1.43g 1%
Selenium 0.7µg 0.1µg 1%
Protein 1.53g 0.93g 1%
Vitamin B5 0.314mg 0.273mg 1%
Folate 23µg 19µg 1%
Fats 0.17g 0.24g 0%
Net carbs 23.78g 6.78g N/A
Sugar 0.5g 4.74g N/A
Zinc 0.24mg 0.24mg 0%
Saturated fat 0.037g 0.037g 0%
Monounsaturated fat 0.006g 0.014g 0%
Polyunsaturated fat 0.076g 0.117g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.054mg 0.191mg 0%
Isoleucine 0.052mg 0.077mg 0%
Leucine 0.096mg 0.102mg 0%
Lysine 0.059mg 0.101mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.071mg 0.061mg 0%
Valine 0.062mg 0.069mg 0%
Histidine 0.034mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Carrot
3
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 +64.5%
Contains more CarbsCarbs +191%
Contains more FatsFats +41.2%
Contains more WaterWater +26.9%
Contains more OtherOther +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
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 more Mono. FatMonounsaturated fat +133.3%
Contains more Poly. FatPolyunsaturated fat +53.9%
~equal in Saturated fat ~0.037g

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.