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  6. Yam vs. Potato pancake

Yam vs. Potato pancake — In-Depth Nutrition Comparison

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The main differences between yam and potato pancake

  • Yam contains less vitamin C, vitamin B6, selenium, iron, vitamin B12, phosphorus, and vitamin B2 than potato pancake.
  • Daily need coverage for sodium for potato pancake is 33% higher.
  • Yam is lower in saturated fat.

Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt and Potato pancakes.

Infographic

Yam vs Potato pancake 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
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +42.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +128.6%
Contains more IronIron +221.2%
Contains more CopperCopper +18.4%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +161.2%
Contains more SeleniumSelenium +1171.4%
~equal in Potassium ~622mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin EVitamin E +47.8%
Contains more Vitamin CVitamin C +128.1%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.3%
Contains more Vitamin B2Vitamin B2 +517.9%
Contains more Vitamin B3Vitamin B3 +202.9%
Contains more Vitamin B5Vitamin B5 +143.4%
Contains more Vitamin B6Vitamin B6 +96.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +17.4%
Contains more FolateFolate +156.3%
Contains more CholineCholine +358%

All nutrients comparison - raw data values

Nutrient Yam Potato pancake DV% diff.
Polyunsaturated fat 0.06g 7.516g 50%
Sodium 8mg 764mg 33%
Cholesterol 0mg 95mg 32%
Fats 0.14g 14.76g 22%
Vitamin C 12.1mg 27.6mg 17%
Vitamin B6 0.228mg 0.448mg 17%
Selenium 0.7µg 8.9µg 15%
Iron 0.52mg 1.67mg 14%
Vitamin B12 0µg 0.29µg 12%
Choline 16.2mg 74.2mg 11%
Saturated fat 0.029g 2.496g 11%
Vitamin B2 0.028mg 0.173mg 11%
Phosphorus 49mg 128mg 11%
Vitamin B5 0.311mg 0.757mg 9%
Starch 20.88g 9%
Monounsaturated fat 0.005g 3.73g 9%
Protein 1.49g 6.08g 9%
Calories 116kcal 268kcal 8%
Vitamin B3 0.552mg 1.672mg 7%
Folate 16µg 41µg 6%
Manganese 0.371mg 0.26mg 5%
Vitamin B1 0.095mg 0.158mg 5%
Zinc 0.2mg 0.7mg 5%
Magnesium 18mg 36mg 4%
Vitamin A 6µg 32µg 3%
Copper 0.152mg 0.18mg 3%
Vitamin D 0µg 0.3µg 2%
Fiber 3.9g 3.3g 2%
Calcium 14mg 32mg 2%
Vitamin D 0IU 11IU 1%
Fructose 0.56g 1%
Potassium 670mg 622mg 1%
Vitamin E 0.34mg 0.23mg 1%
Net carbs 23.58g 24.51g N/A
Carbs 27.48g 27.81g 0%
Sugar 0.49g 1.79g N/A
Vitamin K 2.3µg 2.7µg 0%
Tryptophan 0.012mg 0.087mg 0%
Threonine 0.052mg 0.24mg 0%
Isoleucine 0.05mg 0.28mg 0%
Leucine 0.094mg 0.442mg 0%
Lysine 0.058mg 0.389mg 0%
Methionine 0.02mg 0.137mg 0%
Phenylalanine 0.069mg 0.3mg 0%
Valine 0.06mg 0.369mg 0%
Histidine 0.033mg 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more WaterWater +46.8%
Contains more ProteinProtein +308.1%
Contains more FatsFats +10442.9%
Contains more OtherOther +371.1%
~equal in Carbs ~27.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +74500%
Contains more Poly. FatPolyunsaturated fat +12426.7%

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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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.