Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yam vs. Potato — In-Depth Nutrition Comparison

Compare

What are the main differences between Yam and Potato?

  • Yam is richer in Fiber, and Manganese, yet Potato is richer in Iron, Vitamin B6, and Vitamin B3.
  • Yam has 2 times more Fiber than Potato. Yam has 3.9g of Fiber, while Potato has 2.2g.

We used Yam, cooked, boiled, drained, or baked, without salt and Potatoes, baked, flesh and skin, without salt types in this comparison.

Infographic

Yam vs Potato 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
5
:
5
Potato
Contains more Potassium +25.2%
Contains less Sodium -20%
Contains more Copper +28.8%
Contains more Manganese +69.4%
Contains more Selenium +75%
Contains more Iron +107.7%
Contains more Magnesium +55.6%
Contains more Phosphorus +42.9%
Contains more Zinc +80%
Equal in Calcium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Potassium +25.2%
Contains less Sodium -20%
Contains more Copper +28.8%
Contains more Manganese +69.4%
Contains more Selenium +75%
Contains more Iron +107.7%
Contains more Magnesium +55.6%
Contains more Phosphorus +42.9%
Contains more Zinc +80%
Equal in Calcium - 15

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
5
:
5
Potato
Contains more Vitamin A +1120%
Contains more Vitamin E +750%
Contains more Vitamin C +26%
Contains more Vitamin B1 +48.4%
Contains more Vitamin K +15%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +155.4%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +36.4%
Contains more Folate +75%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +1120%
Contains more Vitamin E +750%
Contains more Vitamin C +26%
Contains more Vitamin B1 +48.4%
Contains more Vitamin K +15%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +155.4%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +36.4%
Contains more Folate +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
2
:
3
Potato
Contains more Carbs +29.9%
Contains more Protein +67.8%
Contains more Other +75%
Equal in Fats - 0.13
Equal in Water - 74.89
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Carbs +29.9%
Contains more Protein +67.8%
Contains more Other +75%
Equal in Fats - 0.13
Equal in Water - 74.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
3
:
0
Potato
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.057
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.057

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Potato Opinion
Net carbs 23.58g 18.95g Yam
Protein 1.49g 2.5g Potato
Fats 0.14g 0.13g Yam
Carbs 27.48g 21.15g Yam
Calories 116kcal 93kcal Yam
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 0.49g 1.18g Yam
Fiber 3.9g 2.2g Yam
Calcium 14mg 15mg Potato
Iron 0.52mg 1.08mg Potato
Magnesium 18mg 28mg Potato
Phosphorus 49mg 70mg Potato
Potassium 670mg 535mg Yam
Sodium 8mg 10mg Yam
Zinc 0.2mg 0.36mg Potato
Copper 0.152mg 0.118mg Yam
Manganese 0.371mg 0.219mg Yam
Selenium 0.7µg 0.4µg Yam
Vitamin A 122IU 10IU Yam
Vitamin A RAE 6µg 1µg Yam
Vitamin E 0.34mg 0.04mg Yam
Vitamin C 12.1mg 9.6mg Yam
Vitamin B1 0.095mg 0.064mg Yam
Vitamin B2 0.028mg 0.048mg Potato
Vitamin B3 0.552mg 1.41mg Potato
Vitamin B5 0.311mg 0.376mg Potato
Vitamin B6 0.228mg 0.311mg Potato
Folate 16µg 28µg Potato
Vitamin K 2.3µg 2µg Yam
Tryptophan 0.012mg 0.025mg Potato
Threonine 0.052mg 0.081mg Potato
Isoleucine 0.05mg 0.08mg Potato
Leucine 0.094mg 0.119mg Potato
Lysine 0.058mg 0.13mg Potato
Methionine 0.02mg 0.038mg Potato
Phenylalanine 0.069mg 0.099mg Potato
Valine 0.06mg 0.125mg Potato
Histidine 0.033mg 0.042mg Potato
Saturated Fat 0.029g 0.034g Yam
Monounsaturated Fat 0.005g 0.003g Yam
Polyunsaturated fat 0.06g 0.057g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
15%
Yam
17%
Potato
Minerals Daily Need Coverage Score
23%
Yam
22%
Potato

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 35)
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.

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/170072/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.