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  6. Yam vs. Hash browns

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

Yam vs Hash browns 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
5
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
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%
~equal in Magnesium ~21mg

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
4
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~17.8mg

All nutrients comparison - raw data values

Nutrient Yam Hash browns 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

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% 17% 29% 49% 2%
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
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
16% 49% 35%
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%

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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.