Yam vs. Sweet potato — In-Depth Nutrition Comparison
Compare
How are yam and sweet potato different?
- Yam is richer in vitamin C, potassium, vitamin B6, and manganese, while sweet potato is higher in vitamin A and vitamin B5.
- Sweet potato covers your daily need for vitamin A, 281% more than yam.
- Yam contains 7 times more vitamin C than sweet potato. Yam contains 17.1mg of vitamin C, while sweet potato contains 2.4mg.
- Yam is lower in sugar.
- Sweet potato has a higher glycemic index (70) than yam (51).
Yam, raw and Sweet potato, raw, unprepared types were used in this article.
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.
| Contains more PotassiumPotassium | +142.1% |
| Contains more CopperCopper | +17.9% |
| Contains more PhosphorusPhosphorus | +17% |
| Contains less SodiumSodium | -83.6% |
| Contains more ManganeseManganese | +53.9% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more MagnesiumMagnesium | +19% |
| Contains more CalciumCalcium | +76.5% |
| Contains more IronIron | +13% |
| Contains more ZincZinc | +25% |
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 | +612.5% |
| Contains more Vitamin EVitamin E | +34.6% |
| Contains more Vitamin B1Vitamin B1 | +43.6% |
| Contains more Vitamin B6Vitamin B6 | +40.2% |
| Contains more Vitamin KVitamin K | +27.8% |
| Contains more FolateFolate | +109.1% |
| Contains more CholineCholine | +34.1% |
| Contains more Vitamin AVitamin A | +10028.6% |
| Contains more Vitamin B2Vitamin B2 | +90.6% |
| Contains more Vitamin B5Vitamin B5 | +154.8% |
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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more FatsFats | +240% |
| Contains more CarbsCarbs | +38.6% |
| Contains more WaterWater | +11% |
| Contains more OtherOther | +19.5% |
~equal in
Protein
~1.57g
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +500% |
| Contains more Poly. FatPolyunsaturated fat | +442.9% |
| Contains less Sat. FatSaturated fat | -51.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 7µg | 709µg | 78% |
| Vitamin C | 17.1mg | 2.4mg | 16% |
| Potassium | 816mg | 337mg | 14% |
| Vitamin B5 | 0.314mg | 0.8mg | 10% |
| Vitamin B6 | 0.293mg | 0.209mg | 6% |
| Manganese | 0.397mg | 0.258mg | 6% |
| Starch | 12.65g | 5% | |
| Fiber | 4.1g | 3g | 4% |
| Vitamin B1 | 0.112mg | 0.078mg | 3% |
| Folate | 23µg | 11µg | 3% |
| Carbs | 27.88g | 20.12g | 3% |
| Copper | 0.178mg | 0.151mg | 3% |
| Vitamin B2 | 0.032mg | 0.061mg | 2% |
| Sodium | 9mg | 55mg | 2% |
| Calories | 118kcal | 86kcal | 2% |
| Phosphorus | 55mg | 47mg | 1% |
| Calcium | 17mg | 30mg | 1% |
| Zinc | 0.24mg | 0.3mg | 1% |
| Magnesium | 21mg | 25mg | 1% |
| Choline | 16.5mg | 12.3mg | 1% |
| Fructose | 0.7g | 1% | |
| Iron | 0.54mg | 0.61mg | 1% |
| Vitamin E | 0.35mg | 0.26mg | 1% |
| Protein | 1.53g | 1.57g | 0% |
| Fats | 0.17g | 0.05g | 0% |
| Net carbs | 23.78g | 17.12g | N/A |
| Sugar | 0.5g | 4.18g | N/A |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin B3 | 0.552mg | 0.557mg | 0% |
| Vitamin K | 2.3µg | 1.8µg | 0% |
| Saturated fat | 0.037g | 0.018g | 0% |
| Monounsaturated fat | 0.006g | 0.001g | 0% |
| Polyunsaturated fat | 0.076g | 0.014g | 0% |
| Tryptophan | 0.012mg | 0.031mg | 0% |
| Threonine | 0.054mg | 0.083mg | 0% |
| Isoleucine | 0.052mg | 0.055mg | 0% |
| Leucine | 0.096mg | 0.092mg | 0% |
| Lysine | 0.059mg | 0.066mg | 0% |
| Methionine | 0.021mg | 0.029mg | 0% |
| Phenylalanine | 0.071mg | 0.089mg | 0% |
| Valine | 0.062mg | 0.086mg | 0% |
| Histidine | 0.034mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
31%
Minerals Daily Need Coverage Score
26%
20%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.68g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 19)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
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?
?
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.