Yam vs. Hash browns — In-Depth Nutrition Comparison
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What are the differences between yam and hash browns?
- Yam is higher in potassium, vitamin C, manganese, copper, and vitamin B6, yet hash browns are higher in vitamin E, vitamin B3, and vitamin K.
- Hash browns' daily need coverage for sodium is 24% more.
- Yam has 3 times more vitamin C than hash browns. While yam has 17.1mg of vitamin C, hash browns have only 5.4mg.
- The amount of sodium in yam is lower.
We used Yam, raw and Fast foods, potatoes, hash browns, round pieces or patty types in this article.
Infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +129.9% |
| Contains more CopperCopper | +78% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +151.3% |
| Contains more SeleniumSelenium | +75% |
| Contains more CalciumCalcium | +11.8% |
| Contains more IronIron | +11.1% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +78.2% |
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 | +216.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +57.5% |
| Contains more FolateFolate | +91.7% |
| Contains more Vitamin EVitamin E | +648.6% |
| Contains more Vitamin B1Vitamin B1 | +22.3% |
| Contains more Vitamin B2Vitamin B2 | +18.8% |
| Contains more Vitamin B3Vitamin B3 | +233% |
| Contains more Vitamin B5Vitamin B5 | +21% |
| Contains more Vitamin KVitamin K | +330.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
2.58 g
Fats:
17.04 g
Carbs:
28.88 g
Water:
49.27 g
Other:
2.23 g
| Contains more WaterWater | +41.3% |
| Contains more ProteinProtein | +68.6% |
| Contains more FatsFats | +9923.5% |
| Contains more OtherOther | +172% |
~equal in
Carbs
~28.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
2.54 g
Monounsaturated fat:
Mono. Fat
7.827 g
Polyunsaturated fat:
Poly. Fat
5.665 g
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +130350% |
| Contains more Poly. FatPolyunsaturated fat | +7353.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.076g | 5.665g | 37% |
| Fats | 0.17g | 17.04g | 26% |
| Sodium | 9mg | 566mg | 24% |
| Monounsaturated fat | 0.006g | 7.827g | 20% |
| Vitamin E | 0.35mg | 2.62mg | 15% |
| Potassium | 816mg | 355mg | 14% |
| Vitamin C | 17.1mg | 5.4mg | 13% |
| Starch | 25.74g | 11% | |
| Saturated fat | 0.037g | 2.54g | 11% |
| Manganese | 0.397mg | 0.158mg | 10% |
| Copper | 0.178mg | 0.1mg | 9% |
| Calories | 118kcal | 272kcal | 8% |
| Vitamin B6 | 0.293mg | 0.186mg | 8% |
| Vitamin B3 | 0.552mg | 1.838mg | 8% |
| Fiber | 4.1g | 2.7g | 6% |
| Phosphorus | 55mg | 98mg | 6% |
| Vitamin K | 2.3µg | 9.9µg | 6% |
| Folate | 23µg | 12µg | 3% |
| Vitamin B1 | 0.112mg | 0.137mg | 2% |
| Protein | 1.53g | 2.58g | 2% |
| Zinc | 0.24mg | 0.36mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Iron | 0.54mg | 0.6mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Vitamin B5 | 0.314mg | 0.38mg | 1% |
| Net carbs | 23.78g | 26.18g | N/A |
| Carbs | 27.88g | 28.88g | 0% |
| Magnesium | 21mg | 21mg | 0% |
| Calcium | 17mg | 19mg | 0% |
| Sugar | 0.5g | 0.56g | N/A |
| Vitamin B2 | 0.032mg | 0.038mg | 0% |
| Trans fat | 0g | 0.056g | N/A |
| Choline | 16.5mg | 17.8mg | 0% |
| 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% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.441g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.03g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 5.131g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
26%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 557mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 2.503g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 5)
Which food is cheaper?
Hash browns is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.