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  6. Yam vs. Red potato

Yam vs. Red potato — In-Depth Nutrition Comparison

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Significant differences between yam and red potato

  • Yam has more manganese and fiber; however, red potato is richer in vitamin B3.
  • Red potato has 2 times less fiber than yam. Yam has 3.9g of fiber, while red potato has 1.8g.
  • Red potato has a higher glycemic index. The glycemic index of red potato is 89, while the glycemic index of yam is 51.

Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Potatoes, red, flesh, and skin, baked.

Infographic

Yam vs Red 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +55.6%
Contains more PotassiumPotassium +22.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +114.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +55.6%
Contains more IronIron +34.6%
Contains more CopperCopper +14.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +46.9%

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
3
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +31.9%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B3Vitamin B3 +188.9%
Contains more Vitamin KVitamin K +21.7%
Contains more FolateFolate +68.8%
Contains more CholineCholine +16.7%
~equal in Vitamin C ~12.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.341mg
~equal in Vitamin B6 ~0.212mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Red potato DV% diff.
Manganese 0.371mg 0.173mg 9%
Fiber 3.9g 1.8g 8%
Vitamin B3 0.552mg 1.595mg 7%
Starch 15.15g 6%
Potassium 670mg 545mg 4%
Folate 16µg 27µg 3%
Phosphorus 49mg 72mg 3%
Carbs 27.48g 19.59g 3%
Vitamin B1 0.095mg 0.072mg 2%
Protein 1.49g 2.3g 2%
Zinc 0.2mg 0.4mg 2%
Iron 0.52mg 0.7mg 2%
Copper 0.152mg 0.174mg 2%
Vitamin B2 0.028mg 0.05mg 2%
Magnesium 18mg 28mg 2%
Vitamin E 0.34mg 0.08mg 2%
Vitamin B5 0.311mg 0.341mg 1%
Vitamin B6 0.228mg 0.212mg 1%
Selenium 0.7µg 1%
Calories 116kcal 89kcal 1%
Vitamin A 6µg 1µg 1%
Vitamin C 12.1mg 12.6mg 1%
Fructose 0.44g 1%
Calcium 14mg 9mg 1%
Fats 0.14g 0.15g 0%
Net carbs 23.58g 17.79g N/A
Sugar 0.49g 1.43g N/A
Sodium 8mg 12mg 0%
Vitamin K 2.3µg 2.8µg 0%
Choline 16.2mg 18.9mg 0%
Saturated fat 0.029g 0.026g 0%
Monounsaturated fat 0.005g 0.002g 0%
Polyunsaturated fat 0.06g 0.043g 0%
Tryptophan 0.012mg 0.023mg 0%
Threonine 0.052mg 0.075mg 0%
Isoleucine 0.05mg 0.074mg 0%
Leucine 0.094mg 0.109mg 0%
Lysine 0.058mg 0.12mg 0%
Methionine 0.02mg 0.035mg 0%
Phenylalanine 0.069mg 0.091mg 0%
Valine 0.06mg 0.115mg 0%
Histidine 0.033mg 0.039mg 0%

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
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more CarbsCarbs +40.3%
Contains more ProteinProtein +54.4%
Contains more OtherOther +69.7%
~equal in Fats ~0.15g
~equal in Water ~76.67g

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +39.5%
Contains less Sat. FatSaturated fat -10.3%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.