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.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+80%
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Magnesium
+75%
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Phosphorus
+57.1%
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Potassium
+155%
Contains
less
Sodium
-87%
Contains
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Copper
+295.6%
Contains
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Calcium
+94.1%
Equal in Zinc - 0.24
Contains
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Iron
+80%
Contains
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Magnesium
+75%
Contains
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Phosphorus
+57.1%
Contains
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Potassium
+155%
Contains
less
Sodium
-87%
Contains
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Copper
+295.6%
Contains
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin C
+189.8%
Contains
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Vitamin B1
+69.7%
Contains
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Vitamin B5
+15%
Contains
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Vitamin B6
+112.3%
Contains
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Folate
+21.1%
Contains
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Vitamin A
+12005.8%
Contains
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Vitamin E
+88.6%
Contains
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Vitamin B2
+81.3%
Contains
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Vitamin B3
+78.1%
Contains
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Vitamin K
+473.9%
Contains
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Vitamin C
+189.8%
Contains
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Vitamin B1
+69.7%
Contains
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Vitamin B5
+15%
Contains
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Vitamin B6
+112.3%
Contains
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Folate
+21.1%
Contains
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Vitamin A
+12005.8%
Contains
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Vitamin E
+88.6%
Contains
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Vitamin B2
+81.3%
Contains
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Vitamin B3
+78.1%
Contains
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Vitamin K
+473.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+64.5%
Contains
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Carbs
+191%
Contains
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Fats
+41.2%
Contains
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Water
+26.9%
Contains
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Other
+17.1%
Contains
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Protein
+64.5%
Contains
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Carbs
+191%
Contains
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Fats
+41.2%
Contains
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Water
+26.9%
Contains
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Other
+17.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+133.3%
Contains
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Polyunsaturated fat
+53.9%
Equal in Saturated Fat - 0.037
Contains
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Monounsaturated Fat
+133.3%
Contains
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Polyunsaturated fat
+53.9%
Equal in Saturated Fat - 0.037
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in price |
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Rich in minerals |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Lower in Saturated Fat | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 23.78g | 6.78g |
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Protein | 1.53g | 0.93g |
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Fats | 0.17g | 0.24g |
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Carbs | 27.88g | 9.58g |
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Calories | 118kcal | 41kcal |
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Starch | 1.43g |
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Fructose | 0.55g |
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Sugar | 0.5g | 4.74g |
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Fiber | 4.1g | 2.8g |
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Calcium | 17mg | 33mg |
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Iron | 0.54mg | 0.3mg |
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Magnesium | 21mg | 12mg |
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Phosphorus | 55mg | 35mg |
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Potassium | 816mg | 320mg |
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Sodium | 9mg | 69mg |
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Zinc | 0.24mg | 0.24mg | |
Copper | 0.178mg | 0.045mg |
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Vitamin A | 138IU | 16706IU |
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Vitamin A RAE | 7µg | 835µg |
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Vitamin E | 0.35mg | 0.66mg |
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Vitamin C | 17.1mg | 5.9mg |
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Vitamin B1 | 0.112mg | 0.066mg |
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Vitamin B2 | 0.032mg | 0.058mg |
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Vitamin B3 | 0.552mg | 0.983mg |
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Vitamin B5 | 0.314mg | 0.273mg |
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Vitamin B6 | 0.293mg | 0.138mg |
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Folate | 23µg | 19µg |
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Vitamin K | 2.3µg | 13.2µg |
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Tryptophan | 0.012mg | 0.012mg | |
Threonine | 0.054mg | 0.191mg |
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Isoleucine | 0.052mg | 0.077mg |
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Leucine | 0.096mg | 0.102mg |
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Lysine | 0.059mg | 0.101mg |
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Methionine | 0.021mg | 0.02mg |
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Phenylalanine | 0.071mg | 0.061mg |
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Valine | 0.062mg | 0.069mg |
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Histidine | 0.034mg | 0.04mg |
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Saturated Fat | 0.037g | 0.037g | |
Monounsaturated Fat | 0.006g | 0.014g |
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Polyunsaturated fat | 0.076g | 0.117g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%

98%

Minerals Daily Need Coverage Score
25%

13%

Comparison summary
Which food is lower in Sugar?

Yam is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?

Yam contains less Sodium (difference - 60mg)
Which food is cheaper?

Yam is cheaper (difference - $0.2)
Which food is richer in minerals?

Yam is relatively richer in minerals
Which food is lower in glycemic index?

Carrot is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
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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.