Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Red potato

Yam vs. Red potato — In-Depth Nutrition Comparison

Compare

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.

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
:
5
Red potato
Red potato
Contains more Calcium +55.6%
Contains more Potassium +22.9%
Contains less Sodium -33.3%
Contains more Manganese +114.5%
Contains more Iron +34.6%
Contains more Magnesium +55.6%
Contains more Phosphorus +46.9%
Contains more Zinc +100%
Contains more Copper +14.5%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +55.6%
Contains more Potassium +22.9%
Contains less Sodium -33.3%
Contains more Manganese +114.5%
Contains more Iron +34.6%
Contains more Magnesium +55.6%
Contains more Phosphorus +46.9%
Contains more Zinc +100%
Contains more Copper +14.5%

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
:
6
Red potato
Red potato
Contains more Vitamin A +1120%
Contains more Vitamin E +325%
Contains more Vitamin B1 +31.9%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +188.9%
Contains more Folate +68.8%
Contains more Vitamin K +21.7%
Equal in Vitamin C - 12.6
Equal in Vitamin B5 - 0.341
Equal in Vitamin B6 - 0.212
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +1120%
Contains more Vitamin E +325%
Contains more Vitamin B1 +31.9%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +188.9%
Contains more Folate +68.8%
Contains more Vitamin K +21.7%
Equal in Vitamin C - 12.6
Equal in Vitamin B5 - 0.341
Equal in Vitamin B6 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Red potato
Red potato
Contains more Carbs +40.3%
Contains more Protein +54.4%
Contains more Other +69.7%
Equal in Fats - 0.15
Equal in Water - 76.67
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Red potato
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 Carbs +40.3%
Contains more Protein +54.4%
Contains more Other +69.7%
Equal in Fats - 0.15
Equal in Water - 76.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +39.5%
Contains less Saturated Fat -10.3%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +39.5%
Contains less Saturated Fat -10.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Red potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Red potato Opinion
Net carbs 23.58g 17.79g Yam
Protein 1.49g 2.3g Red potato
Fats 0.14g 0.15g Red potato
Carbs 27.48g 19.59g Yam
Calories 116kcal 89kcal Yam
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 0.49g 1.43g Yam
Fiber 3.9g 1.8g Yam
Calcium 14mg 9mg Yam
Iron 0.52mg 0.7mg Red potato
Magnesium 18mg 28mg Red potato
Phosphorus 49mg 72mg Red potato
Potassium 670mg 545mg Yam
Sodium 8mg 12mg Yam
Zinc 0.2mg 0.4mg Red potato
Copper 0.152mg 0.174mg Red potato
Manganese 0.371mg 0.173mg Yam
Selenium 0.7µg Yam
Vitamin A 122IU 10IU Yam
Vitamin A RAE 6µg 1µg Yam
Vitamin E 0.34mg 0.08mg Yam
Vitamin C 12.1mg 12.6mg Red potato
Vitamin B1 0.095mg 0.072mg Yam
Vitamin B2 0.028mg 0.05mg Red potato
Vitamin B3 0.552mg 1.595mg Red potato
Vitamin B5 0.311mg 0.341mg Red potato
Vitamin B6 0.228mg 0.212mg Yam
Folate 16µg 27µg Red potato
Vitamin K 2.3µg 2.8µg Red potato
Tryptophan 0.012mg 0.023mg Red potato
Threonine 0.052mg 0.075mg Red potato
Isoleucine 0.05mg 0.074mg Red potato
Leucine 0.094mg 0.109mg Red potato
Lysine 0.058mg 0.12mg Red potato
Methionine 0.02mg 0.035mg Red potato
Phenylalanine 0.069mg 0.091mg Red potato
Valine 0.06mg 0.115mg Red potato
Histidine 0.033mg 0.039mg Red potato
Saturated Fat 0.029g 0.026g Red potato
Monounsaturated Fat 0.005g 0.002g Yam
Polyunsaturated fat 0.06g 0.043g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava
Red potato
Red potato vs Potato
Potato
Red potato
Red potato vs Sweet potato
Sweet potato
Red potato
Red potato vs Russet potato raw
Russet potato raw

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yam
17%
Red potato
Minerals Daily Need Coverage Score
23%
Yam
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 38)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.