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Yam vs Potato - In-Depth Nutrition Comparison

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Summary of differences between Yam and Potato

  • The amount of Potassium, Manganese, Fiber, and Copper in Yam is higher than in Potato.
  • Yam covers your daily need of Potassium 12% more than Potato.
  • Yam contains 2 times more Manganese than Potato. While Yam contains 0.397mg of Manganese, Potato contains only 0.2mg.

These are the specific foods used in this comparison Yam, raw and Potatoes, flesh and skin, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
3
:
5
Potato
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Contains more Iron +50%
Contains less Sodium -33.3%
Contains more Zinc +25%
Equal in Magnesium - 23
Equal in Phosphorus - 57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Contains more Iron +50%
Contains less Sodium -33.3%
Contains more Zinc +25%
Equal in Magnesium - 23
Equal in Phosphorus - 57

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
:
3
Potato
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Folate +53.3%
Contains more Vitamin K +15%
Contains more Vitamin C +15.2%
Contains more Vitamin B3 +92.2%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.295
Equal in Vitamin B6 - 0.298
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 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% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Folate +53.3%
Contains more Vitamin K +15%
Contains more Vitamin C +15.2%
Contains more Vitamin B3 +92.2%
Equal in Vitamin B2 - 0.032
Equal in Vitamin B5 - 0.295
Equal in Vitamin B6 - 0.298

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 Potato
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat 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 23.78g 15.39g Yam
Protein 1.53g 2.05g Potato
Fats 0.17g 0.09g Yam
Carbs 27.88g 17.49g Yam
Calories 118kcal 77kcal Yam
Starch g 15.29g Potato
Fructose g 0.26g Potato
Sugar 0.5g 0.82g Yam
Fiber 4.1g 2.1g Yam
Calcium 17mg 12mg Yam
Iron 0.54mg 0.81mg Potato
Magnesium 21mg 23mg Potato
Phosphorus 55mg 57mg Potato
Potassium 816mg 425mg Yam
Sodium 9mg 6mg Potato
Zinc 0.24mg 0.3mg Potato
Copper 0.178mg 0.11mg Yam
Vitamin A 138IU 2IU Yam
Vitamin E 0.35mg 0.01mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 19.7mg Potato
Vitamin B1 0.112mg 0.081mg Yam
Vitamin B2 0.032mg 0.032mg
Vitamin B3 0.552mg 1.061mg Potato
Vitamin B5 0.314mg 0.295mg Yam
Vitamin B6 0.293mg 0.298mg Potato
Folate 23µg 15µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 2µg Yam
Tryptophan 0.012mg 0.021mg Potato
Threonine 0.054mg 0.067mg Potato
Isoleucine 0.052mg 0.066mg Potato
Leucine 0.096mg 0.098mg Potato
Lysine 0.059mg 0.107mg Potato
Methionine 0.021mg 0.032mg Potato
Phenylalanine 0.071mg 0.081mg Potato
Valine 0.062mg 0.103mg Potato
Histidine 0.034mg 0.035mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.025g Potato
Monounsaturated Fat 0.006g 0.002g Yam
Polyunsaturated fat 0.076g 0.042g 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

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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
18
Potato
Mineral Summary Score
25
Yam
20
Potato

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
12%
Potato
Carbohydrates
28%
Yam
17%
Potato
Fats
1%
Yam
0%
Potato

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 35)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.012g)
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

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.