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  6. Yam vs. Succotash

Yam vs. Succotash — In-Depth Nutrition Comparison

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What are the main differences between yam and succotash?

  • Yam is richer in potassium and vitamin B6, yet succotash is richer in iron, manganese, phosphorus, vitamin B1, vitamin B3, and magnesium.
  • Succotash's daily need coverage for iron is 16% higher.
  • Yam has 2 times more vitamin B6 than succotash. Yam has 0.293mg of vitamin B6, while succotash has 0.13mg.

We used Yam, raw and Succotash, (corn and limas), raw types in this comparison.

Infographic

Yam vs Succotash 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
2
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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains more PotassiumPotassium +121.1%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +128.6%
Contains more IronIron +238.9%
Contains more ZincZinc +154.2%
Contains more PhosphorusPhosphorus +105.5%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +73.3%
~equal in Calcium ~18mg
~equal in Copper ~0.186mg

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
5
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 50% 0% 5% 0% 52% 19% 30% 7.7% 30% 0% 0% 30%
Contains more Vitamin CVitamin C +13.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +145.3%
Contains more Vitamin B6Vitamin B6 +125.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +114.3%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +156.3%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more FolateFolate +73.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Succotash DV% diff.
Iron 0.54mg 1.83mg 16%
Potassium 816mg 369mg 13%
Manganese 0.397mg 0.688mg 13%
Vitamin B6 0.293mg 0.13mg 13%
Phosphorus 55mg 113mg 8%
Vitamin B1 0.112mg 0.208mg 8%
Protein 1.53g 5.03g 7%
Magnesium 21mg 48mg 6%
Vitamin B3 0.552mg 1.587mg 6%
Vitamin B2 0.032mg 0.082mg 4%
Vitamin B5 0.314mg 0.128mg 4%
Folate 23µg 40µg 4%
Carbs 27.88g 19.59g 3%
Zinc 0.24mg 0.61mg 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.076g 0.489g 3%
Vitamin C 17.1mg 15.1mg 2%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Calories 118kcal 99kcal 1%
Fats 0.17g 1.02g 1%
Fiber 4.1g 3.8g 1%
Copper 0.178mg 0.186mg 1%
Vitamin A 7µg 15µg 1%
Saturated fat 0.037g 0.19g 1%
Protein per 100 calories 1.3g 5.1g N/A
Calories per 10 g protein 771kcal 197kcal N/A
Weight per 100 calories 85g 101g N/A
Net carbs 23.78g 15.79g N/A
Calcium 17mg 18mg 0%
Sugar 0.5g N/A
Sodium 9mg 4mg 0%
Selenium 0.7µg 0.6µg 0%
Monounsaturated fat 0.006g 0.198g 0%
Tryptophan 0.012mg 0.056mg 0%
Threonine 0.054mg 0.209mg 0%
Isoleucine 0.052mg 0.284mg 0%
Leucine 0.096mg 0.443mg 0%
Lysine 0.059mg 0.295mg 0%
Methionine 0.021mg 0.068mg 0%
Phenylalanine 0.071mg 0.243mg 0%
Valine 0.062mg 0.306mg 0%
Histidine 0.034mg 0.16mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more CarbsCarbs +42.3%
Contains more ProteinProtein +228.8%
Contains more FatsFats +500%
Contains more OtherOther +53.7%
~equal in Water ~73.1g

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
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains less Sat. FatSaturated fat -80.5%
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +543.4%

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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.