Yam vs. Gratin — In-Depth Nutrition Comparison
Compare
The main differences between yam and gratin
- Yam has more potassium, manganese, fiber, vitamin B6, and vitamin C; however, gratin has more calcium and phosphorus.
- Daily need coverage for saturated fat for gratin is 23% higher.
- Gratin has 2 times less manganese than yam. Yam has 0.397mg of manganese, while gratin has 0.161mg.
- Yam is lower in sodium.
Food types used in this article are Yam, raw and Potatoes, au gratin, home-prepared from recipe using butter.
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.
| Contains more PotassiumPotassium | +106.1% |
| Contains more CopperCopper | +11.3% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +146.6% |
| Contains more CalciumCalcium | +600% |
| Contains more IronIron | +18.5% |
| Contains more ZincZinc | +187.5% |
| Contains more PhosphorusPhosphorus | +105.5% |
| Contains more SeleniumSelenium | +285.7% |
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.
| Contains more Vitamin CVitamin C | +72.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +75% |
| Contains more Vitamin B6Vitamin B6 | +68.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +109.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +814.3% |
| Contains more Vitamin B2Vitamin B2 | +262.5% |
| Contains more Vitamin B3Vitamin B3 | +79.9% |
| Contains more Vitamin B5Vitamin B5 | +23.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.037g | 4.733g | 21% |
| Sodium | 9mg | 433mg | 18% |
| Potassium | 816mg | 396mg | 12% |
| Fats | 0.17g | 7.59g | 11% |
| Manganese | 0.397mg | 0.161mg | 10% |
| Calcium | 17mg | 119mg | 10% |
| Vitamin B6 | 0.293mg | 0.174mg | 9% |
| Fiber | 4.1g | 1.8g | 9% |
| Cholesterol | 0mg | 23mg | 8% |
| Vitamin C | 17.1mg | 9.9mg | 8% |
| Phosphorus | 55mg | 113mg | 8% |
| Protein | 1.53g | 5.06g | 7% |
| Vitamin A | 7µg | 64µg | 6% |
| Carbs | 27.88g | 11.27g | 6% |
| Vitamin B2 | 0.032mg | 0.116mg | 6% |
| Monounsaturated fat | 0.006g | 2.149g | 5% |
| Vitamin B1 | 0.112mg | 0.064mg | 4% |
| Selenium | 0.7µg | 2.7µg | 4% |
| Zinc | 0.24mg | 0.69mg | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin B3 | 0.552mg | 0.993mg | 3% |
| Folate | 23µg | 11µg | 3% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Copper | 0.178mg | 0.16mg | 2% |
| Polyunsaturated fat | 0.076g | 0.276g | 1% |
| Calories | 118kcal | 132kcal | 1% |
| Vitamin B5 | 0.314mg | 0.387mg | 1% |
| Iron | 0.54mg | 0.64mg | 1% |
| Net carbs | 23.78g | 9.47g | N/A |
| Magnesium | 21mg | 20mg | 0% |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.012mg | 0.07mg | 0% |
| Threonine | 0.054mg | 0.192mg | 0% |
| Isoleucine | 0.052mg | 0.284mg | 0% |
| Leucine | 0.096mg | 0.443mg | 0% |
| Lysine | 0.059mg | 0.381mg | 0% |
| Methionine | 0.021mg | 0.117mg | 0% |
| Phenylalanine | 0.071mg | 0.254mg | 0% |
| Valine | 0.062mg | 0.325mg | 0% |
| Histidine | 0.034mg | 0.151mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +147.4% |
| Contains more ProteinProtein | +230.7% |
| Contains more FatsFats | +4364.7% |
| Contains more OtherOther | +153.7% |
~equal in
Water
~74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +35716.7% |
| Contains more Poly. FatPolyunsaturated fat | +263.2% |