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  6. Yam vs. French fries

Yam vs. French fries — In-Depth Nutrition Comparison

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How are yam and french fries different?

  • Yam is higher in vitamin C, potassium, and manganese; however, french fries are richer in vitamin B3, phosphorus, vitamin E, vitamin K, and vitamin B6.
  • Daily need coverage for vitamin B3 for french fries is 15% higher.
  • Yam contains 4 times more vitamin C than french fries. While yam contains 17.1mg of vitamin C, french fries contain only 4.7mg.
  • Yam has less sodium.
  • Yam has a lower glycemic index (51) than french fries (70).

Yam, raw and Fast foods, potato, french fried in vegetable oil are the varieties used in this article.

Infographic

Yam vs French fries 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more PotassiumPotassium +40.9%
Contains more CopperCopper +43.5%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +60.7%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +50%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +127.3%
Contains more SeleniumSelenium +28.6%
~equal in Calcium ~18mg

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
2
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%
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +263.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +377.1%
Contains more Vitamin B1Vitamin B1 +51.8%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +444.2%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin KVitamin K +387%
Contains more FolateFolate +30.4%
Contains more CholineCholine +123%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam French fries DV% diff.
Polyunsaturated fat 0.076g 5.398g 35%
Fats 0.17g 14.73g 22%
Monounsaturated fat 0.006g 5.969g 15%
Vitamin B3 0.552mg 3.004mg 15%
Vitamin C 17.1mg 4.7mg 14%
Calories 118kcal 312kcal 10%
Saturated fat 0.037g 2.336g 10%
Phosphorus 55mg 125mg 10%
Vitamin E 0.35mg 1.67mg 9%
Sodium 9mg 210mg 9%
Vitamin K 2.3µg 11.2µg 7%
Potassium 816mg 579mg 7%
Manganese 0.397mg 0.247mg 7%
Vitamin B6 0.293mg 0.372mg 6%
Copper 0.178mg 0.124mg 6%
Vitamin B1 0.112mg 0.17mg 5%
Vitamin B5 0.314mg 0.58mg 5%
Carbs 27.88g 41.44g 5%
Choline 16.5mg 36.8mg 4%
Protein 1.53g 3.43g 4%
Iron 0.54mg 0.81mg 3%
Magnesium 21mg 35mg 3%
Zinc 0.24mg 0.5mg 2%
Folate 23µg 30µg 2%
Vitamin A 7µg 0µg 1%
Fiber 4.1g 3.8g 1%
Vitamin B2 0.032mg 0.039mg 1%
Net carbs 23.78g 37.64g N/A
Calcium 17mg 18mg 0%
Sugar 0.5g 0.3g N/A
Selenium 0.7µg 0.9µg 0%
Trans fat 0g 0.06g N/A
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +80.5%
Contains more ProteinProtein +124.2%
Contains more FatsFats +8564.7%
Contains more CarbsCarbs +48.6%
Contains more OtherOther +125.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +99383.3%
Contains more Poly. FatPolyunsaturated fat +7002.6%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.