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  6. Yam vs. Potato pancake

Yam vs. Potato pancake — In-Depth Nutrition Comparison

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Summary of differences between yam and potato pancake

  • The amount of selenium, iron, vitamin B12, vitamin B6, vitamin C, vitamin B2, and choline in potato pancake is higher than in yam.
  • Potato pancake covers your daily need for sodium, 33% more than yam.
  • The amount of saturated fat in yam is lower.

These are the specific foods used in this comparison Yam, raw and Potato pancakes.

Infographic

Yam vs Potato pancake 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
3
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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more PotassiumPotassium +31.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +52.7%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +88.2%
Contains more IronIron +209.3%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +132.7%
Contains more SeleniumSelenium +1171.4%
~equal in Copper ~0.18mg

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
1
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin EVitamin E +52.2%
Contains more Vitamin CVitamin C +61.4%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41.1%
Contains more Vitamin B2Vitamin B2 +440.6%
Contains more Vitamin B3Vitamin B3 +202.9%
Contains more Vitamin B5Vitamin B5 +141.1%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +17.4%
Contains more FolateFolate +78.3%
Contains more CholineCholine +349.7%

All nutrients comparison - raw data values

Nutrient Yam Potato pancake DV% diff.
Polyunsaturated fat 0.076g 7.516g 50%
Sodium 9mg 764mg 33%
Cholesterol 0mg 95mg 32%
Fats 0.17g 14.76g 22%
Selenium 0.7µg 8.9µg 15%
Iron 0.54mg 1.67mg 14%
Vitamin B12 0µg 0.29µg 12%
Vitamin B6 0.293mg 0.448mg 12%
Vitamin C 17.1mg 27.6mg 12%
Saturated fat 0.037g 2.496g 11%
Vitamin B2 0.032mg 0.173mg 11%
Choline 16.5mg 74.2mg 10%
Phosphorus 55mg 128mg 10%
Monounsaturated fat 0.006g 3.73g 9%
Vitamin B5 0.314mg 0.757mg 9%
Starch 20.88g 9%
Protein 1.53g 6.08g 9%
Calories 118kcal 268kcal 8%
Vitamin B3 0.552mg 1.672mg 7%
Potassium 816mg 622mg 6%
Manganese 0.397mg 0.26mg 6%
Folate 23µg 41µg 5%
Vitamin B1 0.112mg 0.158mg 4%
Zinc 0.24mg 0.7mg 4%
Magnesium 21mg 36mg 4%
Vitamin A 7µg 32µg 3%
Fiber 4.1g 3.3g 3%
Vitamin D 0µg 0.3µg 2%
Calcium 17mg 32mg 2%
Vitamin D 0IU 11IU 1%
Fructose 0.56g 1%
Vitamin E 0.35mg 0.23mg 1%
Carbs 27.88g 27.81g 0%
Net carbs 23.78g 24.51g N/A
Sugar 0.5g 1.79g N/A
Copper 0.178mg 0.18mg 0%
Vitamin K 2.3µg 2.7µg 0%
Tryptophan 0.012mg 0.087mg 0%
Threonine 0.054mg 0.24mg 0%
Isoleucine 0.052mg 0.28mg 0%
Leucine 0.096mg 0.442mg 0%
Lysine 0.059mg 0.389mg 0%
Methionine 0.021mg 0.137mg 0%
Phenylalanine 0.071mg 0.3mg 0%
Valine 0.062mg 0.369mg 0%
Histidine 0.034mg 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more WaterWater +45.7%
Contains more ProteinProtein +297.4%
Contains more FatsFats +8582.4%
Contains more OtherOther +336.6%
~equal in Carbs ~27.81g

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +62066.7%
Contains more Poly. FatPolyunsaturated fat +9789.5%

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.