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Yam vs. Potato bread — In-Depth Nutrition Comparison

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Important differences between yam and potato bread

  • Yam has more vitamin C and copper; however, potato bread is richer in phosphorus, folate, iron, calcium, selenium, zinc, and vitamin B5.
  • Potato bread's daily need coverage for phosphorus is 45% more.
  • Yam contains less sodium.

The food varieties used in the comparison are Yam, raw and Bread, potato.

Infographic

Yam vs Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more PotassiumPotassium +13.6%
Contains more CopperCopper +89.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +56.9%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +1005.9%
Contains more IronIron +316.7%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +570.9%
Contains more SeleniumSelenium +1257.1%

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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +26.3%
Contains more Vitamin AVitamin A +242.9%
Contains more Vitamin EVitamin E +34.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B2Vitamin B2 +231.3%
Contains more Vitamin B3Vitamin B3 +126.4%
Contains more Vitamin B5Vitamin B5 +160.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +195.7%
Contains more FolateFolate +447.8%
Contains more CholineCholine +11.5%

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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more WaterWater +107.5%
Contains more ProteinProtein +717%
Contains more FatsFats +1741.2%
Contains more CarbsCarbs +68.8%
Contains more OtherOther +357.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Potato bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Potato bread DV% diff.
Phosphorus 55mg 369mg 45%
Folate 23µg 126µg 26%
Protein 1.53g 12.5g 22%
Iron 0.54mg 2.25mg 21%
Vitamin C 17.1mg 0mg 19%
Calcium 17mg 188mg 17%
Selenium 0.7µg 9.5µg 16%
Sodium 9mg 375mg 16%
Zinc 0.24mg 1.44mg 11%
Vitamin B5 0.314mg 0.817mg 10%
Fiber 4.1g 6.3g 9%
Copper 0.178mg 0.094mg 9%
Calories 118kcal 266kcal 7%
Carbs 27.88g 47.07g 6%
Manganese 0.397mg 0.253mg 6%
Vitamin B12 0µg 0.15µg 6%
Vitamin B2 0.032mg 0.106mg 6%
Vitamin B1 0.112mg 0.188mg 6%
Vitamin B6 0.293mg 0.232mg 5%
Fats 0.17g 3.13g 5%
Vitamin B3 0.552mg 1.25mg 4%
Vitamin K 2.3µg 6.8µg 4%
Potassium 816mg 718mg 3%
Vitamin A 7µg 24µg 2%
Magnesium 21mg 28mg 2%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.076g 0g 1%
Vitamin E 0.35mg 0.47mg 1%
Net carbs 23.78g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.5g 9.38g N/A
Saturated fat 0.037g 0g 0%
Choline 16.5mg 18.4mg 0%
Monounsaturated fat 0.006g 0g 0%
Tryptophan 0.012mg 0.081mg 0%
Threonine 0.054mg 0.224mg 0%
Isoleucine 0.052mg 0.268mg 0%
Leucine 0.096mg 0.44mg 0%
Lysine 0.059mg 0.311mg 0%
Methionine 0.021mg 0.112mg 0%
Phenylalanine 0.071mg 0.285mg 0%
Valine 0.062mg 0.305mg 0%
Histidine 0.034mg 0.143mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Potato bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Yam
27%
Potato bread
Minerals Daily Need Coverage Score
26%
Yam
59%
Potato bread

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 8.88g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 366mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 10)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.037g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.