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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
2
:
Contains more Potassium +31.2%
Contains less Sodium -98.8%
Contains more Iron +209.3%
Contains more Calcium +88.2%
Contains more Magnesium +71.4%
Contains more Zinc +191.7%
Contains more Phosphorus +132.7%
Equal in Copper - 0.18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 63% 10% 55% 26% 60% 20% 55% 100%
Contains more Potassium +31.2%
Contains less Sodium -98.8%
Contains more Iron +209.3%
Contains more Calcium +88.2%
Contains more Magnesium +71.4%
Contains more Zinc +191.7%
Contains more Phosphorus +132.7%
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 C +61.4%
Contains more Vitamin D +∞%
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 Vitamin B12 +∞%
Contains more Vitamin K +17.4%
Contains more Folate +78.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 93% 7% 5% 9% 40% 40% 32% 46% 104% 37% 7% 31%
Contains more Vitamin A +22.1%
Contains more Vitamin E +52.2%
Contains more Vitamin C +61.4%
Contains more Vitamin D +∞%
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 Vitamin B12 +∞%
Contains more Vitamin K +17.4%
Contains more Folate +78.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Yam
36%
Potato pancake
Carbohydrates
28%
Yam
28%
Potato pancake
Fats
1%
Yam
68%
Potato pancake

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 95mg)
Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 1.29g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 755mg)
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

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Potato pancake Opinion
Calories 118 268 Potato pancake
Protein 1.53 6.08 Potato pancake
Fats 0.17 14.76 Potato pancake
Vitamin C 17.1 27.6 Potato pancake
Carbs 27.88 27.81 Yam
Cholesterol 0 95 Yam
Vitamin D 0 11 Potato pancake
Iron 0.54 1.67 Potato pancake
Calcium 17 32 Potato pancake
Potassium 816 622 Yam
Magnesium 21 36 Potato pancake
Sugars 0.5 1.79 Yam
Fiber 4.1 3.3 Yam
Copper 0.178 0.18 Potato pancake
Zinc 0.24 0.7 Potato pancake
Starch 20.88 Potato pancake
Phosphorus 55 128 Potato pancake
Sodium 9 764 Yam
Vitamin A 138 113 Yam
Vitamin E 0.35 0.23 Yam
Vitamin D 0 0.3 Potato pancake
Vitamin B1 0.112 0.158 Potato pancake
Vitamin B2 0.032 0.173 Potato pancake
Vitamin B3 0.552 1.672 Potato pancake
Vitamin B5 0.314 0.757 Potato pancake
Vitamin B6 0.293 0.448 Potato pancake
Vitamin B12 0 0.29 Potato pancake
Vitamin K 2.3 2.7 Potato pancake
Folate 23 41 Potato pancake
Trans Fat 0 Potato pancake
Saturated Fat 0.037 2.496 Yam
Monounsaturated Fat 0.006 3.73 Potato pancake
Polyunsaturated fat 0.076 7.516 Potato pancake
Tryptophan 0.012 0.087 Potato pancake
Threonine 0.054 0.24 Potato pancake
Isoleucine 0.052 0.28 Potato pancake
Leucine 0.096 0.442 Potato pancake
Lysine 0.059 0.389 Potato pancake
Methionine 0.021 0.137 Potato pancake
Phenylalanine 0.071 0.3 Potato pancake
Valine 0.062 0.369 Potato pancake
Histidine 0.034 0.141 Potato pancake
Fructose 0.56 Potato pancake

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.