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  6. Yam vs. Mashed potato

Yam vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between yam and mashed potato

  • Yam has more vitamin C, copper, potassium, vitamin B6, manganese, fiber, and vitamin B1; however, mashed potato is richer in polyunsaturated fat.
  • Yam covers your daily vitamin C needs 19% more than mashed potato.
  • Mashed potato has 7 times less vitamin B1 than yam. Yam has 0.112mg of vitamin B1, while mashed potato has 0.015mg.
  • Yam contains less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of yam is 51.

Specific food types used in this comparison are Yam, raw and Fast foods, potato, mashed.

Infographic

Yam vs Mashed potato 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
6
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +185.3%
Contains more IronIron +74.2%
Contains more CopperCopper +408.6%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +305.1%
Contains more SeleniumSelenium +14.3%
~equal in Calcium ~18mg
~equal in Zinc ~0.22mg
~equal in Phosphorus ~59mg

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
7
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +646.7%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more FolateFolate +155.6%
Contains more CholineCholine +23.1%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B3Vitamin B3 +95.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +156.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yam Mashed potato DV% diff.
Vitamin C 17.1mg 0mg 19%
Potassium 816mg 286mg 16%
Copper 0.178mg 0.035mg 16%
Vitamin B6 0.293mg 0.12mg 13%
Manganese 0.397mg 0.098mg 13%
Sodium 9mg 306mg 13%
Fiber 4.1g 1.3g 11%
Vitamin B1 0.112mg 0.015mg 8%
Polyunsaturated fat 0.076g 1.342g 8%
Vitamin B5 0.314mg 6%
Starch 12.1g 5%
Folate 23µg 9µg 4%
Carbs 27.88g 14.65g 4%
Vitamin A 7µg 43µg 4%
Fats 0.17g 2.82g 4%
Iron 0.54mg 0.31mg 3%
Vitamin B3 0.552mg 1.08mg 3%
Vitamin K 2.3µg 5.9µg 3%
Vitamin B12 0µg 0.07µg 3%
Saturated fat 0.037g 0.577g 2%
Monounsaturated fat 0.006g 0.72g 2%
Choline 16.5mg 13.4mg 1%
Calories 118kcal 89kcal 1%
Vitamin B2 0.032mg 0.015mg 1%
Phosphorus 55mg 59mg 1%
Magnesium 21mg 15mg 1%
Protein 1.53g 1.65g 0%
Net carbs 23.78g 13.35g N/A
Calcium 17mg 18mg 0%
Sugar 0.5g 0.5g N/A
Zinc 0.24mg 0.22mg 0%
Vitamin E 0.35mg 0.42mg 0%
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.105g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more CarbsCarbs +90.3%
Contains more FatsFats +1558.8%
Contains more WaterWater +14.4%
Contains more OtherOther +53.7%
~equal in Protein ~1.65g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +11900%
Contains more Poly. FatPolyunsaturated fat +1665.8%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.