Yam vs. Potato — In-Depth Nutrition Comparison
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Summary of differences between yam and potatoes
- The amount of potassium, manganese, fiber, and copper in yam is higher than in potatoes.
- Yam covers your daily need for potassium, 12% more than potatoes.
- Yam contains 2 times more manganese than potatoes. While yam contains 0.397mg of manganese, potatoes contain only 0.2mg.
- Yam has a lower glycemic index. The glycemic index of yam is 51, while the glycemic index of potatoes is 86.
These are the specific foods used in this comparison Yam, raw and Potatoes, flesh, and skin, raw.
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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 CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +92% |
| Contains more CopperCopper | +61.8% |
| Contains more ManganeseManganese | +98.5% |
| Contains more SeleniumSelenium | +75% |
| Contains more IronIron | +50% |
| Contains more ZincZinc | +25% |
| Contains less SodiumSodium | -33.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3400% |
| Contains more Vitamin B1Vitamin B1 | +38.3% |
| Contains more Vitamin KVitamin K | +15% |
| Contains more FolateFolate | +53.3% |
| Contains more CholineCholine | +36.4% |
| Contains more Vitamin CVitamin C | +15.2% |
| Contains more Vitamin B3Vitamin B3 | +92.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 816mg | 425mg | 12% |
| Manganese | 0.397mg | 0.2mg | 9% |
| Copper | 0.178mg | 0.11mg | 8% |
| Fiber | 4.1g | 2.1g | 8% |
| Starch | 15.29g | 6% | |
| Vitamin B1 | 0.112mg | 0.081mg | 3% |
| Vitamin C | 17.1mg | 19.7mg | 3% |
| Vitamin B3 | 0.552mg | 1.061mg | 3% |
| Carbs | 27.88g | 17.49g | 3% |
| Iron | 0.54mg | 0.81mg | 3% |
| Folate | 23µg | 15µg | 2% |
| Vitamin E | 0.35mg | 0.01mg | 2% |
| Calories | 118kcal | 77kcal | 2% |
| Zinc | 0.24mg | 0.3mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Choline | 16.5mg | 12.1mg | 1% |
| Protein | 1.53g | 2.05g | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Calcium | 17mg | 12mg | 1% |
| Fats | 0.17g | 0.09g | 0% |
| Net carbs | 23.78g | 15.39g | N/A |
| Magnesium | 21mg | 23mg | 0% |
| Sugar | 0.5g | 0.82g | N/A |
| Phosphorus | 55mg | 57mg | 0% |
| Sodium | 9mg | 6mg | 0% |
| Vitamin B2 | 0.032mg | 0.032mg | 0% |
| Vitamin B5 | 0.314mg | 0.295mg | 0% |
| Vitamin B6 | 0.293mg | 0.298mg | 0% |
| Vitamin K | 2.3µg | 2µg | 0% |
| Saturated fat | 0.037g | 0.025g | 0% |
| Monounsaturated fat | 0.006g | 0.002g | 0% |
| Polyunsaturated fat | 0.076g | 0.042g | 0% |
| Tryptophan | 0.012mg | 0.021mg | 0% |
| Threonine | 0.054mg | 0.067mg | 0% |
| Isoleucine | 0.052mg | 0.066mg | 0% |
| Leucine | 0.096mg | 0.098mg | 0% |
| Lysine | 0.059mg | 0.107mg | 0% |
| Methionine | 0.021mg | 0.032mg | 0% |
| Phenylalanine | 0.071mg | 0.081mg | 0% |
| Valine | 0.062mg | 0.103mg | 0% |
| Histidine | 0.034mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +88.9% |
| Contains more CarbsCarbs | +59.4% |
| Contains more ProteinProtein | +34% |
| Contains more WaterWater | +13.9% |
| Contains more OtherOther | +36.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +81% |
| Contains less Sat. FatSaturated fat | -32.4% |