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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 fats, selenium, iron, vitamin B12, vitamin B6, vitamin C, and vitamin B2 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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Yam
Yam
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 92% 4.5% 11% 4.6% 40% 40% 31% 45% 103% 36% 6.8% 31%
Contains more Vitamin EVitamin E +52.2%
Contains more Vitamin CVitamin C +61.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +357.1%
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%

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 C 17.1mg 27.6mg 12%
Vitamin B6 0.293mg 0.448mg 12%
Vitamin B12 0µg 0.29µg 12%
Vitamin B2 0.032mg 0.173mg 11%
Saturated fat 0.037g 2.496g 11%
Phosphorus 55mg 128mg 10%
Choline 16.5mg 74.2mg 10%
Protein 1.53g 6.08g 9%
Starch 20.88g 9%
Vitamin B5 0.314mg 0.757mg 9%
Monounsaturated fat 0.006g 3.73g 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%
Magnesium 21mg 36mg 4%
Zinc 0.24mg 0.7mg 4%
Vitamin B1 0.112mg 0.158mg 4%
Fiber 4.1g 3.3g 3%
Vitamin A 7µg 32µg 3%
Vitamin D 0µg 0.3µg 2%
Calcium 17mg 32mg 2%
Vitamin D* 0 IU 11 IU 1%
Vitamin E 0.35mg 0.23mg 1%
Fructose 0.56g 1%
Protein per 100 calories 1.3g 2.3g N/A
Calories per 10 g protein 771kcal 441kcal N/A
Weight per 100 calories 85g 37g N/A
Unsaturated / Saturated Fat ratio 2.2 4.5 N/A
Net carbs 23.78g 24.51g N/A
Carbs 27.88g 27.81g 0%
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%
~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.