Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Potato

Yam vs. Potato — In-Depth Nutrition Comparison

Compare

The main differences between Yam and Potato

  • Yam has more Manganese, Potassium, and Fiber, however, Potato has more Vitamin C, and Vitamin B6.
  • Potato has 2 times less Fiber than Yam. Yam has 3.9g of Fiber, while Potato has 2.1g.

Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
5
:
5
Potato
Potato
Contains more Calcium +16.7%
Contains more Potassium +57.6%
Contains more Copper +38.2%
Contains more Manganese +85.5%
Contains more Selenium +75%
Contains more Iron +55.8%
Contains more Magnesium +27.8%
Contains more Phosphorus +16.3%
Contains less Sodium -25%
Contains more Zinc +50%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +16.7%
Contains more Potassium +57.6%
Contains more Copper +38.2%
Contains more Manganese +85.5%
Contains more Selenium +75%
Contains more Iron +55.8%
Contains more Magnesium +27.8%
Contains more Phosphorus +16.3%
Contains less Sodium -25%
Contains more Zinc +50%

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
Yam
6
:
4
Potato
Potato
Contains more Vitamin A +6000%
Contains more Vitamin E +3300%
Contains more Vitamin B1 +17.3%
Contains more Vitamin K +15%
Contains more Vitamin C +62.8%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +92.2%
Contains more Vitamin B6 +30.7%
Equal in Vitamin B5 - 0.295
Equal in Folate - 15
Yam
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%
Potato
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 +6000%
Contains more Vitamin E +3300%
Contains more Vitamin B1 +17.3%
Contains more Vitamin K +15%
Contains more Vitamin C +62.8%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +92.2%
Contains more Vitamin B6 +30.7%
Equal in Vitamin B5 - 0.295
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Potato
Potato
Contains more Fats +55.6%
Contains more Carbs +57.1%
Contains more Protein +37.6%
Contains more Water +13%
Contains more Other +47.4%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Fats +55.6%
Contains more Carbs +57.1%
Contains more Protein +37.6%
Contains more Water +13%
Contains more Other +47.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +42.9%
Contains less Saturated Fat -13.8%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +42.9%
Contains less Saturated Fat -13.8%

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 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 23.58g 15.39g Yam
Protein 1.49g 2.05g Potato
Fats 0.14g 0.09g Yam
Carbs 27.48g 17.49g Yam
Calories 116kcal 77kcal Yam
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.49g 0.82g Yam
Fiber 3.9g 2.1g Yam
Calcium 14mg 12mg Yam
Iron 0.52mg 0.81mg Potato
Magnesium 18mg 23mg Potato
Phosphorus 49mg 57mg Potato
Potassium 670mg 425mg Yam
Sodium 8mg 6mg Potato
Zinc 0.2mg 0.3mg Potato
Copper 0.152mg 0.11mg Yam
Manganese 0.371mg 0.2mg Yam
Selenium 0.7µg 0.4µg Yam
Vitamin A 122IU 2IU Yam
Vitamin A RAE 6µg 0µg Yam
Vitamin E 0.34mg 0.01mg Yam
Vitamin C 12.1mg 19.7mg Potato
Vitamin B1 0.095mg 0.081mg Yam
Vitamin B2 0.028mg 0.032mg Potato
Vitamin B3 0.552mg 1.061mg Potato
Vitamin B5 0.311mg 0.295mg Yam
Vitamin B6 0.228mg 0.298mg Potato
Folate 16µg 15µg Yam
Vitamin K 2.3µg 2µg Yam
Tryptophan 0.012mg 0.021mg Potato
Threonine 0.052mg 0.067mg Potato
Isoleucine 0.05mg 0.066mg Potato
Leucine 0.094mg 0.098mg Potato
Lysine 0.058mg 0.107mg Potato
Methionine 0.02mg 0.032mg Potato
Phenylalanine 0.069mg 0.081mg Potato
Valine 0.06mg 0.103mg Potato
Histidine 0.033mg 0.035mg Potato
Saturated Fat 0.029g 0.025g Potato
Monounsaturated Fat 0.005g 0.002g Yam
Polyunsaturated fat 0.06g 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

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
18%
Potato
Minerals Daily Need Coverage Score
23%
Yam
19%
Potato

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.33g)
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 - 2mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.004g)
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/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.