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Yam vs Gratin - In-Depth Nutrition Comparison

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The main differences between Yam and Gratin

  • Yam has more Potassium, Manganese, Fiber, Vitamin B6, and Vitamin C, however Gratin has more Calcium, and Phosphorus.
  • Daily need coverage for Saturated Fat from Gratin is 23% higher.
  • Gratin has 2 times less Manganese than Yam. Yam has 0.397mg of Manganese, while Gratin has 0.161mg.
  • Yam is lower in Sodium.

Food types used in this article are Yam, raw and Potatoes, au gratin, home-prepared from recipe using butter.

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Yam vs Gratin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
4
Gratin
Contains more Potassium +106.1%
Contains more Copper +11.3%
Contains less Sodium -97.9%
Contains more Iron +18.5%
Contains more Calcium +600%
Contains more Zinc +187.5%
Contains more Phosphorus +105.5%
Equal in Magnesium - 20
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Contains more Potassium +106.1%
Contains more Copper +11.3%
Contains less Sodium -97.9%
Contains more Iron +18.5%
Contains more Calcium +600%
Contains more Zinc +187.5%
Contains more Phosphorus +105.5%
Equal in Magnesium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
4
Gratin
Contains more Vitamin C +72.7%
Contains more Vitamin B1 +75%
Contains more Vitamin B6 +68.4%
Contains more Folate +109.1%
Contains more Vitamin A +91.3%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +23.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Contains more Vitamin C +72.7%
Contains more Vitamin B1 +75%
Contains more Vitamin B6 +68.4%
Contains more Folate +109.1%
Contains more Vitamin A +91.3%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +23.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
15
Gratin
Mineral Summary Score
25
Yam
36
Gratin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
30%
Gratin
Carbohydrates
28%
Yam
11%
Gratin
Fats
1%
Yam
35%
Gratin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Gratin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 424mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 4.696g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 51)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $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.

All nutrients comparison - raw data values

Nutrient Yam Gratin Opinion
Calories 118 132 Gratin
Protein 1.53 5.06 Gratin
Fats 0.17 7.59 Gratin
Vitamin C 17.1 9.9 Yam
Net carbs 23.780000686645508 9.470000267028809 Yam
Carbs 27.88 11.27 Yam
Cholesterol 0 23 Yam
Vitamin D 0 0
Iron 0.54 0.64 Gratin
Calcium 17 119 Gratin
Potassium 816 396 Yam
Magnesium 21 20 Yam
Sugar 0.5 Gratin
Fiber 4.1 1.8 Yam
Copper 0.178 0.16 Yam
Zinc 0.24 0.69 Gratin
Starch
Phosphorus 55 113 Gratin
Sodium 9 433 Yam
Vitamin A 138 264 Gratin
Vitamin E 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.064 Yam
Vitamin B2 0.032 0.116 Gratin
Vitamin B3 0.552 0.993 Gratin
Vitamin B5 0.314 0.387 Gratin
Vitamin B6 0.293 0.174 Yam
Vitamin B12 0 0
Vitamin K 2.3 Yam
Folate 23 11 Yam
Trans Fat 0 Gratin
Saturated Fat 0.037 4.733 Yam
Monounsaturated Fat 0.006 2.149 Gratin
Polyunsaturated fat 0.076 0.276 Gratin
Tryptophan 0.012 0.07 Gratin
Threonine 0.054 0.192 Gratin
Isoleucine 0.052 0.284 Gratin
Leucine 0.096 0.443 Gratin
Lysine 0.059 0.381 Gratin
Methionine 0.021 0.117 Gratin
Phenylalanine 0.071 0.254 Gratin
Valine 0.062 0.325 Gratin
Histidine 0.034 0.151 Gratin
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.