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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
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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
3
:
5
Potato
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Contains more Iron +50%
Contains more Zinc +25%
Contains less Sodium -33.3%
Equal in Magnesium - 23
Equal in Phosphorus - 57
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Calcium +41.7%
Contains more Potassium +92%
Contains more Copper +61.8%
Contains more Iron +50%
Contains more Zinc +25%
Contains less Sodium -33.3%
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 Vitamin K +15%
Contains more Folate +53.3%
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 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 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin A +6800%
Contains more Vitamin E +3400%
Contains more Vitamin B1 +38.3%
Contains more Vitamin K +15%
Contains more Folate +53.3%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Potato
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 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.

All nutrients comparison - raw data values

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

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.