Yam vs. Carrot — In-Depth Nutrition Comparison
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What are the main differences between yam and carrots?
- Yam is richer in copper, potassium, manganese, vitamin B6, and vitamin C, yet carrots are richer in vitamin A and vitamin K.
- Carrots' daily need coverage for vitamin A is 332% higher.
- Yam has 3 times more copper than carrots. Yam has 0.152mg of copper, while carrots have 0.045mg.
- Carrots have a lower glycemic index than yam.
We used Yam, cooked, boiled, drained, or baked, without salt and Carrots, raw types in this comparison.
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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 | +50% |
| Contains more PotassiumPotassium | +109.4% |
| Contains more IronIron | +73.3% |
| Contains more CopperCopper | +237.8% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains less SodiumSodium | -88.4% |
| Contains more ManganeseManganese | +159.4% |
| Contains more SeleniumSelenium | +600% |
| Contains more CalciumCalcium | +135.7% |
| Contains more ZincZinc | +20% |
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 | +105.1% |
| Contains more Vitamin B1Vitamin B1 | +43.9% |
| Contains more Vitamin B5Vitamin B5 | +13.9% |
| Contains more Vitamin B6Vitamin B6 | +65.2% |
| Contains more CholineCholine | +84.1% |
| Contains more Vitamin AVitamin A | +13816.7% |
| Contains more Vitamin EVitamin E | +94.1% |
| Contains more Vitamin B2Vitamin B2 | +107.1% |
| Contains more Vitamin B3Vitamin B3 | +78.1% |
| Contains more Vitamin KVitamin K | +473.9% |
| Contains more FolateFolate | +18.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 6µg | 835µg | 92% |
| Copper | 0.152mg | 0.045mg | 12% |
| Manganese | 0.371mg | 0.143mg | 10% |
| Potassium | 670mg | 320mg | 10% |
| Vitamin K | 2.3µg | 13.2µg | 9% |
| Vitamin C | 12.1mg | 5.9mg | 7% |
| Vitamin B6 | 0.228mg | 0.138mg | 7% |
| Carbs | 27.48g | 9.58g | 6% |
| Calories | 116kcal | 41kcal | 4% |
| Fiber | 3.9g | 2.8g | 4% |
| Sodium | 8mg | 69mg | 3% |
| Vitamin B3 | 0.552mg | 0.983mg | 3% |
| Iron | 0.52mg | 0.3mg | 3% |
| Vitamin B2 | 0.028mg | 0.058mg | 2% |
| Vitamin E | 0.34mg | 0.66mg | 2% |
| Vitamin B1 | 0.095mg | 0.066mg | 2% |
| Phosphorus | 49mg | 35mg | 2% |
| Calcium | 14mg | 33mg | 2% |
| Starch | 1.43g | 1% | |
| Choline | 16.2mg | 8.8mg | 1% |
| Folate | 16µg | 19µg | 1% |
| Vitamin B5 | 0.311mg | 0.273mg | 1% |
| Fructose | 0.55g | 1% | |
| Magnesium | 18mg | 12mg | 1% |
| Protein | 1.49g | 0.93g | 1% |
| Selenium | 0.7µg | 0.1µg | 1% |
| Fats | 0.14g | 0.24g | 0% |
| Net carbs | 23.58g | 6.78g | N/A |
| Sugar | 0.49g | 4.74g | N/A |
| Zinc | 0.2mg | 0.24mg | 0% |
| Saturated fat | 0.029g | 0.037g | 0% |
| Monounsaturated fat | 0.005g | 0.014g | 0% |
| Polyunsaturated fat | 0.06g | 0.117g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.052mg | 0.191mg | 0% |
| Isoleucine | 0.05mg | 0.077mg | 0% |
| Leucine | 0.094mg | 0.102mg | 0% |
| Lysine | 0.058mg | 0.101mg | 0% |
| Methionine | 0.02mg | 0.02mg | 0% |
| Phenylalanine | 0.069mg | 0.061mg | 0% |
| Valine | 0.06mg | 0.069mg | 0% |
| Histidine | 0.033mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +60.2% |
| Contains more CarbsCarbs | +186.8% |
| Contains more FatsFats | +71.4% |
| Contains more WaterWater | +25.9% |
| Contains more OtherOther | +26.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.6% |
| Contains more Mono. FatMonounsaturated fat | +180% |
| Contains more Poly. FatPolyunsaturated fat | +95% |
