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  6. Yam vs. Potato

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.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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.
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Potato
Potato
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Yam Potato 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%
Copper 0.152mg 0.11mg 5%
Vitamin B6 0.228mg 0.298mg 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%
Protein 1.49g 2.05g 1%
Magnesium 18mg 23mg 1%
Zinc 0.2mg 0.3mg 1%
Phosphorus 49mg 57mg 1%
Vitamin A 6µg 0µg 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B1 0.095mg 0.081mg 1%
Choline 16.2mg 12.1mg 1%
Protein per 100 calories 1.3g 2.7g N/A
Calories per 10 g protein 779kcal 376kcal N/A
Weight per 100 calories 86g 130g N/A
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
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Potato
Potato
3
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 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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +42.9%
Contains less Sat. FatSaturated fat -13.8%

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.