Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yam vs. Potato — In-Depth Nutrition Comparison

Compare

Summary of differences between Yam and Potato

  • The amount of Potassium, Manganese, Fiber, and Copper in Yam is higher than in Potato.
  • Yam covers your daily need of Potassium 12% more than Potato.
  • Yam contains 2 times more Manganese than Potato. While Yam contains 0.397mg of Manganese, Potato contains only 0.2mg.

These are the specific foods used in this comparison Yam, raw and Potatoes, flesh and skin, raw.

Infographic

Yam vs 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
5
:
5
Potato
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Contains more Manganese +98.5%
Contains more Selenium +75%
Contains more Iron +50%
Contains less Sodium -33.3%
Contains more Zinc +25%
Equal in Magnesium - 23
Equal in Phosphorus - 57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Contains more Manganese +98.5%
Contains more Selenium +75%
Contains more Iron +50%
Contains less Sodium -33.3%
Contains more Zinc +25%
Equal in Magnesium - 23
Equal in Phosphorus - 57

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
7
:
3
Potato
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Folate +53.3%
Contains more Choline +36.4%
Contains more Vitamin K +15%
Contains more Vitamin C +15.2%
Contains more Vitamin B3 +92.2%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.295
Equal in Vitamin B6 - 0.298
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 9% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 7% 5%
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Folate +53.3%
Contains more Choline +36.4%
Contains more Vitamin K +15%
Contains more Vitamin C +15.2%
Contains more Vitamin B3 +92.2%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.295
Equal in Vitamin B6 - 0.298

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
2
:
3
Potato
Contains more Fats +88.9%
Contains more Carbs +59.4%
Contains more Protein +34%
Contains more Water +13.9%
Contains more Other +36.6%
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Fats +88.9%
Contains more Carbs +59.4%
Contains more Protein +34%
Contains more Water +13.9%
Contains more Other +36.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
2
:
1
Potato
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +81%
Contains less Saturated Fat -32.4%
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +81%
Contains less Saturated Fat -32.4%

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
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Potato Opinion
Net carbs 23.78g 15.39g Yam
Protein 1.53g 2.05g Potato
Fats 0.17g 0.09g Yam
Carbs 27.88g 17.49g Yam
Calories 118kcal 77kcal Yam
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.5g 0.82g Yam
Fiber 4.1g 2.1g Yam
Calcium 17mg 12mg Yam
Iron 0.54mg 0.81mg Potato
Magnesium 21mg 23mg Potato
Phosphorus 55mg 57mg Potato
Potassium 816mg 425mg Yam
Sodium 9mg 6mg Potato
Zinc 0.24mg 0.3mg Potato
Copper 0.178mg 0.11mg Yam
Manganese 0.397mg 0.2mg Yam
Selenium 0.7µg 0.4µg Yam
Vitamin A 138IU 2IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 0.01mg Yam
Vitamin C 17.1mg 19.7mg Potato
Vitamin B1 0.112mg 0.081mg Yam
Vitamin B2 0.032mg 0.032mg
Vitamin B3 0.552mg 1.061mg Potato
Vitamin B5 0.314mg 0.295mg Yam
Vitamin B6 0.293mg 0.298mg Potato
Folate 23µg 15µg Yam
Choline 16.5mg 12.1mg Yam
Vitamin K 2.3µg 2µg Yam
Tryptophan 0.012mg 0.021mg Potato
Threonine 0.054mg 0.067mg Potato
Isoleucine 0.052mg 0.066mg Potato
Leucine 0.096mg 0.098mg Potato
Lysine 0.059mg 0.107mg Potato
Methionine 0.021mg 0.032mg Potato
Phenylalanine 0.071mg 0.081mg Potato
Valine 0.062mg 0.103mg Potato
Histidine 0.034mg 0.035mg Potato
Saturated Fat 0.037g 0.025g Potato
Monounsaturated Fat 0.006g 0.002g Yam
Polyunsaturated fat 0.076g 0.042g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Potato
Minerals Daily Need Coverage Score
26%
Yam
19%
Potato

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.