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Yam vs. Carrot — In-Depth Nutrition Comparison

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A recap on differences between Yam and Carrot

  • Yam has more Copper, Potassium, Vitamin C, Vitamin B6, Manganese, and Fiber, however, Carrot is higher in Vitamin A RAE, and Vitamin K.
  • Carrot covers your daily Vitamin A RAE needs 92% more than Yam.
  • Carrot contains 4 times less Copper than Yam. Yam contains 0.178mg of Copper, while Carrot contains 0.045mg.

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
8
:
1
Carrot
Contains more Iron +80%
Contains more Magnesium +75%
Contains more Phosphorus +57.1%
Contains more Potassium +155%
Contains less Sodium -87%
Contains more Copper +295.6%
Contains more Manganese +177.6%
Contains more Selenium +600%
Contains more Calcium +94.1%
Equal in Zinc - 0.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Iron +80%
Contains more Magnesium +75%
Contains more Phosphorus +57.1%
Contains more Potassium +155%
Contains less Sodium -87%
Contains more Copper +295.6%
Contains more Manganese +177.6%
Contains more Selenium +600%
Contains more Calcium +94.1%
Equal in Zinc - 0.24

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
6
:
5
Carrot
Contains more Vitamin C +189.8%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +112.3%
Contains more Folate +21.1%
Contains more Choline +87.5%
Contains more Vitamin A +12005.8%
Contains more Vitamin E +88.6%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin K +473.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 9% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 5% 33%
Contains more Vitamin C +189.8%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +112.3%
Contains more Folate +21.1%
Contains more Choline +87.5%
Contains more Vitamin A +12005.8%
Contains more Vitamin E +88.6%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin K +473.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
2
:
3
Carrot
Contains more Protein +64.5%
Contains more Carbs +191%
Contains more Fats +41.2%
Contains more Water +26.9%
Contains more Other +17.1%
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +64.5%
Contains more Carbs +191%
Contains more Fats +41.2%
Contains more Water +26.9%
Contains more Other +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
0
:
2
Carrot
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +53.9%
Equal in Saturated Fat - 0.037
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +53.9%
Equal in Saturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Carrot
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Carrot Opinion
Net carbs 23.78g 6.78g Yam
Protein 1.53g 0.93g Yam
Fats 0.17g 0.24g Carrot
Carbs 27.88g 9.58g Yam
Calories 118kcal 41kcal Yam
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 0.5g 4.74g Yam
Fiber 4.1g 2.8g Yam
Calcium 17mg 33mg Carrot
Iron 0.54mg 0.3mg Yam
Magnesium 21mg 12mg Yam
Phosphorus 55mg 35mg Yam
Potassium 816mg 320mg Yam
Sodium 9mg 69mg Yam
Zinc 0.24mg 0.24mg
Copper 0.178mg 0.045mg Yam
Manganese 0.397mg 0.143mg Yam
Selenium 0.7µg 0.1µg Yam
Vitamin A 138IU 16706IU Carrot
Vitamin A RAE 7µg 835µg Carrot
Vitamin E 0.35mg 0.66mg Carrot
Vitamin C 17.1mg 5.9mg Yam
Vitamin B1 0.112mg 0.066mg Yam
Vitamin B2 0.032mg 0.058mg Carrot
Vitamin B3 0.552mg 0.983mg Carrot
Vitamin B5 0.314mg 0.273mg Yam
Vitamin B6 0.293mg 0.138mg Yam
Folate 23µg 19µg Yam
Choline 16.5mg 8.8mg Yam
Vitamin K 2.3µg 13.2µg Carrot
Tryptophan 0.012mg 0.012mg
Threonine 0.054mg 0.191mg Carrot
Isoleucine 0.052mg 0.077mg Carrot
Leucine 0.096mg 0.102mg Carrot
Lysine 0.059mg 0.101mg Carrot
Methionine 0.021mg 0.02mg Yam
Phenylalanine 0.071mg 0.061mg Yam
Valine 0.062mg 0.069mg Carrot
Histidine 0.034mg 0.04mg Carrot
Saturated Fat 0.037g 0.037g
Monounsaturated Fat 0.006g 0.014g Carrot
Polyunsaturated fat 0.076g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Carrot
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
18%
Yam
91%
Carrot
Minerals Daily Need Coverage Score
26%
Yam
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 60mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.037 g)
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. 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.