Yam vs. Potato — In-Depth Nutrition Comparison
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The main differences between yam and potatoes
- Yam has more manganese, potassium, and fiber; however, potatoes have more vitamin C and vitamin B6.
- Potatoes have 2 times less fiber than yam. Yam has 3.9g of fiber, while potatoes have 2.1g.
- Potatoes have a higher glycemic index than yam.
Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt and Potatoes, flesh, and skin, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +57.6% |
| Contains more CopperCopper | +38.2% |
| Contains more ManganeseManganese | +85.5% |
| Contains more SeleniumSelenium | +75% |
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more IronIron | +55.8% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +16.3% |
| Contains less SodiumSodium | -25% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3300% |
| Contains more Vitamin B1Vitamin B1 | +17.3% |
| Contains more Vitamin KVitamin K | +15% |
| Contains more CholineCholine | +33.9% |
| Contains more Vitamin CVitamin C | +62.8% |
| Contains more Vitamin B2Vitamin B2 | +14.3% |
| Contains more Vitamin B3Vitamin B3 | +92.2% |
| Contains more Vitamin B6Vitamin B6 | +30.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 12.1mg | 19.7mg | 8% |
| Potassium | 670mg | 425mg | 7% |
| Fiber | 3.9g | 2.1g | 7% |
| Manganese | 0.371mg | 0.2mg | 7% |
| Starch | 15.29g | 6% | |
| Vitamin B6 | 0.228mg | 0.298mg | 5% |
| Copper | 0.152mg | 0.11mg | 5% |
| Iron | 0.52mg | 0.81mg | 4% |
| Carbs | 27.48g | 17.49g | 3% |
| Vitamin B3 | 0.552mg | 1.061mg | 3% |
| Calories | 116kcal | 77kcal | 2% |
| Vitamin E | 0.34mg | 0.01mg | 2% |
| Vitamin A | 6µg | 0µg | 1% |
| Choline | 16.2mg | 12.1mg | 1% |
| Protein | 1.49g | 2.05g | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Vitamin B1 | 0.095mg | 0.081mg | 1% |
| Phosphorus | 49mg | 57mg | 1% |
| Zinc | 0.2mg | 0.3mg | 1% |
| Magnesium | 18mg | 23mg | 1% |
| Fats | 0.14g | 0.09g | 0% |
| Net carbs | 23.58g | 15.39g | N/A |
| Calcium | 14mg | 12mg | 0% |
| Sugar | 0.49g | 0.82g | N/A |
| Sodium | 8mg | 6mg | 0% |
| Vitamin B2 | 0.028mg | 0.032mg | 0% |
| Vitamin B5 | 0.311mg | 0.295mg | 0% |
| Vitamin K | 2.3µg | 2µg | 0% |
| Folate | 16µg | 15µg | 0% |
| Saturated fat | 0.029g | 0.025g | 0% |
| Monounsaturated fat | 0.005g | 0.002g | 0% |
| Polyunsaturated fat | 0.06g | 0.042g | 0% |
| Tryptophan | 0.012mg | 0.021mg | 0% |
| Threonine | 0.052mg | 0.067mg | 0% |
| Isoleucine | 0.05mg | 0.066mg | 0% |
| Leucine | 0.094mg | 0.098mg | 0% |
| Lysine | 0.058mg | 0.107mg | 0% |
| Methionine | 0.02mg | 0.032mg | 0% |
| Phenylalanine | 0.069mg | 0.081mg | 0% |
| Valine | 0.06mg | 0.103mg | 0% |
| Histidine | 0.033mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +55.6% |
| Contains more CarbsCarbs | +57.1% |
| Contains more ProteinProtein | +37.6% |
| Contains more WaterWater | +13% |
| Contains more OtherOther | +47.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +150% |
| Contains more Poly. FatPolyunsaturated fat | +42.9% |
| Contains less Sat. FatSaturated fat | -13.8% |