Yam vs. Potato salad — In-Depth Nutrition Comparison
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A recap on differences between yam and potato salad
- Yam has more potassium, manganese, vitamin B6, fiber, vitamin C, and copper; however, potato salad is higher in selenium.
- Potato salad covers your daily cholesterol needs 23% more than yam.
- Potato salad contains 4 times less manganese than yam. Yam contains 0.397mg of manganese, while potato salad contains 0.101mg.
- Yam has less saturated fat.
Food varieties used in this article are Yam, raw and Potato salad, home-prepared.
Infographic
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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 MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +221.3% |
| Contains more CopperCopper | +50.8% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +293.1% |
| Contains more CalciumCalcium | +11.8% |
| Contains more IronIron | +20.4% |
| Contains more ZincZinc | +29.2% |
| Contains more SeleniumSelenium | +485.7% |
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 CVitamin C | +71% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +45.5% |
| Contains more Vitamin B6Vitamin B6 | +107.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +228.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +357.1% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin B3Vitamin B3 | +61.2% |
| Contains more Vitamin B5Vitamin B5 | +70.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more CarbsCarbs | +149.6% |
| Contains more ProteinProtein | +75.2% |
| Contains more FatsFats | +4723.5% |
| Contains more OtherOther | +137.8% |
~equal in
Water
~76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -97.4% |
| Contains more Mono. FatMonounsaturated fat | +41233.3% |
| Contains more Poly. FatPolyunsaturated fat | +4817.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.076g | 3.737g | 24% |
| Cholesterol | 0mg | 68mg | 23% |
| Sodium | 9mg | 529mg | 23% |
| Potassium | 816mg | 254mg | 17% |
| Manganese | 0.397mg | 0.101mg | 13% |
| Fats | 0.17g | 8.2g | 12% |
| Vitamin B6 | 0.293mg | 0.141mg | 12% |
| Fiber | 4.1g | 1.3g | 11% |
| Vitamin C | 17.1mg | 10mg | 8% |
| Copper | 0.178mg | 0.118mg | 7% |
| Selenium | 0.7µg | 4.1µg | 6% |
| Saturated fat | 0.037g | 1.429g | 6% |
| Monounsaturated fat | 0.006g | 2.48g | 6% |
| Carbs | 27.88g | 11.17g | 6% |
| Folate | 23µg | 7µg | 4% |
| Vitamin B5 | 0.314mg | 0.534mg | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin A | 7µg | 32µg | 3% |
| Vitamin B1 | 0.112mg | 0.077mg | 3% |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.35mg | 2% | |
| Protein | 1.53g | 2.68g | 2% |
| Vitamin B2 | 0.032mg | 0.06mg | 2% |
| Vitamin B3 | 0.552mg | 0.89mg | 2% |
| Calories | 118kcal | 143kcal | 1% |
| Zinc | 0.24mg | 0.31mg | 1% |
| Iron | 0.54mg | 0.65mg | 1% |
| Magnesium | 21mg | 15mg | 1% |
| Net carbs | 23.78g | 9.87g | N/A |
| Calcium | 17mg | 19mg | 0% |
| Sugar | 0.5g | N/A | |
| Phosphorus | 55mg | 52mg | 0% |
| Tryptophan | 0.012mg | 0.042mg | 0% |
| Threonine | 0.054mg | 0.116mg | 0% |
| Isoleucine | 0.052mg | 0.141mg | 0% |
| Leucine | 0.096mg | 0.202mg | 0% |
| Lysine | 0.059mg | 0.171mg | 0% |
| Methionine | 0.021mg | 0.066mg | 0% |
| Phenylalanine | 0.071mg | 0.135mg | 0% |
| Valine | 0.062mg | 0.172mg | 0% |
| Histidine | 0.034mg | 0.062mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
26%
24%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Yam contains less Sodium (difference - 520mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 1.392g)
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Potato salad is lower in glycemic index (difference - 6)
Which food is cheaper?
Potato salad is cheaper (difference - $0.2)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.