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Yam vs Potato pancake - In-Depth Nutrition Comparison

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Summary of differences between Yam and Potato pancake

  • The amount of Selenium, Iron, Vitamin B12, Vitamin B6, Vitamin C, Vitamin B2, and Choline in Potato pancake is higher than in Yam.
  • Potato pancake covers your daily need of Sodium 33% more than Yam.
  • The amount of Saturated Fat in Yam is lower.

These are the specific foods used in this comparison Yam, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +31.2%
Contains less Sodium -98.8%
Contains more Calcium +88.2%
Contains more Iron +209.3%
Contains more Magnesium +71.4%
Contains more Phosphorus +132.7%
Contains more Zinc +191.7%
Equal in Copper - 0.18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 63% 26% 55% 55% 100% 20% 60%
Contains more Potassium +31.2%
Contains less Sodium -98.8%
Contains more Calcium +88.2%
Contains more Iron +209.3%
Contains more Magnesium +71.4%
Contains more Phosphorus +132.7%
Contains more Zinc +191.7%
Equal in Copper - 0.18

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
2
:
Contains more Vitamin A +22.1%
Contains more Vitamin E +52.2%
Contains more Vitamin D +∞%
Contains more Vitamin C +61.4%
Contains more Vitamin B1 +41.1%
Contains more Vitamin B2 +440.6%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +141.1%
Contains more Vitamin B6 +52.9%
Contains more Folate +78.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +17.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 5% 9% 93% 40% 40% 32% 46% 104% 31% 37% 7%
Contains more Vitamin A +22.1%
Contains more Vitamin E +52.2%
Contains more Vitamin D +∞%
Contains more Vitamin C +61.4%
Contains more Vitamin B1 +41.1%
Contains more Vitamin B2 +440.6%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +141.1%
Contains more Vitamin B6 +52.9%
Contains more Folate +78.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +17.4%

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 pancake
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yam Potato pancake Opinion
Net carbs 23.78g 24.51g Potato pancake
Protein 1.53g 6.08g Potato pancake
Fats 0.17g 14.76g Potato pancake
Carbs 27.88g 27.81g Yam
Calories 118kcal 268kcal Potato pancake
Starch g 20.88g Potato pancake
Fructose g 0.56g Potato pancake
Sugar 0.5g 1.79g Yam
Fiber 4.1g 3.3g Yam
Calcium 17mg 32mg Potato pancake
Iron 0.54mg 1.67mg Potato pancake
Magnesium 21mg 36mg Potato pancake
Phosphorus 55mg 128mg Potato pancake
Potassium 816mg 622mg Yam
Sodium 9mg 764mg Yam
Zinc 0.24mg 0.7mg Potato pancake
Copper 0.178mg 0.18mg Potato pancake
Vitamin A 138IU 113IU Yam
Vitamin E 0.35mg 0.23mg Yam
Vitamin D 0IU 11IU Potato pancake
Vitamin D 0µg 0.3µg Potato pancake
Vitamin C 17.1mg 27.6mg Potato pancake
Vitamin B1 0.112mg 0.158mg Potato pancake
Vitamin B2 0.032mg 0.173mg Potato pancake
Vitamin B3 0.552mg 1.672mg Potato pancake
Vitamin B5 0.314mg 0.757mg Potato pancake
Vitamin B6 0.293mg 0.448mg Potato pancake
Folate 23µg 41µg Potato pancake
Vitamin B12 0µg 0.29µg Potato pancake
Vitamin K 2.3µg 2.7µg Potato pancake
Tryptophan 0.012mg 0.087mg Potato pancake
Threonine 0.054mg 0.24mg Potato pancake
Isoleucine 0.052mg 0.28mg Potato pancake
Leucine 0.096mg 0.442mg Potato pancake
Lysine 0.059mg 0.389mg Potato pancake
Methionine 0.021mg 0.137mg Potato pancake
Phenylalanine 0.071mg 0.3mg Potato pancake
Valine 0.062mg 0.369mg Potato pancake
Histidine 0.034mg 0.141mg Potato pancake
Cholesterol 0mg 95mg Yam
Trans Fat 0g g Potato pancake
Saturated Fat 0.037g 2.496g Yam
Monounsaturated Fat 0.006g 3.73g Potato pancake
Polyunsaturated fat 0.076g 7.516g Potato pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Potato pancake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
37
Potato pancake
Mineral Summary Score
25
Yam
48
Potato pancake

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
36%
Potato pancake
Carbohydrates
28%
Yam
28%
Potato pancake
Fats
1%
Yam
68%
Potato pancake

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 755mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 2.459g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 51)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins

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 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.