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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
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% 8.3% 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% 1002% 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 +12005.8%
Contains more Vitamin E Vitamin 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

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

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
Calories 118kcal 41kcal Yam
Protein 1.53g 0.93g Yam
Fats 0.17g 0.24g Carrot
Vitamin C 17.1mg 5.9mg Yam
Net carbs 23.78g 6.78g Yam
Carbs 27.88g 9.58g Yam
Magnesium 21mg 12mg Yam
Calcium 17mg 33mg Carrot
Potassium 816mg 320mg Yam
Iron 0.54mg 0.3mg Yam
Sugar 0.5g 4.74g Yam
Fiber 4.1g 2.8g Yam
Copper 0.178mg 0.045mg Yam
Zinc 0.24mg 0.24mg
Starch 1.43g Carrot
Phosphorus 55mg 35mg Yam
Sodium 9mg 69mg Yam
Vitamin A 138IU 16706IU Carrot
Vitamin A RAE 7µg 835µg Carrot
Vitamin E 0.35mg 0.66mg Carrot
Manganese 0.397mg 0.143mg Yam
Selenium 0.7µg 0.1µg 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
Vitamin K 2.3µg 13.2µg Carrot
Folate 23µg 19µg Yam
Choline 16.5mg 8.8mg Yam
Saturated Fat 0.037g 0.037g
Monounsaturated Fat 0.006g 0.014g Carrot
Polyunsaturated fat 0.076g 0.117g 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
Fructose 0.55g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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.