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  6. Yam vs. Russet potato

Yam vs. Russet potato — In-Depth Nutrition Comparison

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How are Yam and Russet potato different?

  • Yam is richer in Fiber, Manganese, and Copper, while Russet potato is higher in Vitamin B6, and Iron.
  • Yam contains 2 times more Fiber than Russet potato. Yam contains 3.9g of Fiber, while Russet potato contains 2.3g.

Yam, cooked, boiled, drained, or baked, without salt and Potatoes, Russet, flesh and skin, baked types were used in this article.

Infographic

Yam vs Russet 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
Russet potato
Russet potato
Contains more Potassium +21.8%
Contains less Sodium -42.9%
Contains more Copper +42.1%
Contains more Manganese +62.7%
Contains more Selenium +40%
Contains more Calcium +28.6%
Contains more Iron +105.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +44.9%
Contains more Zinc +75%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Potassium +21.8%
Contains less Sodium -42.9%
Contains more Copper +42.1%
Contains more Manganese +62.7%
Contains more Selenium +40%
Contains more Calcium +28.6%
Contains more Iron +105.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +44.9%
Contains more Zinc +75%

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
5
:
5
Russet potato
Russet potato
Contains more Vitamin A +1120%
Contains more Vitamin E +385.7%
Contains more Vitamin C +45.8%
Contains more Vitamin B1 +41.8%
Contains more Vitamin K +15%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +55.3%
Contains more Folate +62.5%
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%
Russet 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% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +1120%
Contains more Vitamin E +385.7%
Contains more Vitamin C +45.8%
Contains more Vitamin B1 +41.8%
Contains more Vitamin K +15%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +55.3%
Contains more Folate +62.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Russet potato
Russet potato
Contains more Carbs +28.2%
Contains more Protein +76.5%
Contains more Other +77.6%
Equal in Fats - 0.13
Equal in Water - 74.45
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Carbs +28.2%
Contains more Protein +76.5%
Contains more Other +77.6%
Equal in Fats - 0.13
Equal in Water - 74.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
3
:
0
Russet potato
Russet potato
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +11.1%
Equal in Polyunsaturated fat - 0.054
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +11.1%
Equal in Polyunsaturated fat - 0.054

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Russet potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Russet potato Opinion
Net carbs 23.58g 19.14g Yam
Protein 1.49g 2.63g Russet potato
Fats 0.14g 0.13g Yam
Carbs 27.48g 21.44g Yam
Calories 116kcal 97kcal Yam
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 0.49g 1.08g Yam
Fiber 3.9g 2.3g Yam
Calcium 14mg 18mg Russet potato
Iron 0.52mg 1.07mg Russet potato
Magnesium 18mg 30mg Russet potato
Phosphorus 49mg 71mg Russet potato
Potassium 670mg 550mg Yam
Sodium 8mg 14mg Yam
Zinc 0.2mg 0.35mg Russet potato
Copper 0.152mg 0.107mg Yam
Manganese 0.371mg 0.228mg Yam
Selenium 0.7µg 0.5µg Yam
Vitamin A 122IU 10IU Yam
Vitamin A RAE 6µg 1µg Yam
Vitamin E 0.34mg 0.07mg Yam
Vitamin C 12.1mg 8.3mg Yam
Vitamin B1 0.095mg 0.067mg Yam
Vitamin B2 0.028mg 0.048mg Russet potato
Vitamin B3 0.552mg 1.348mg Russet potato
Vitamin B5 0.311mg 0.38mg Russet potato
Vitamin B6 0.228mg 0.354mg Russet potato
Folate 16µg 26µg Russet potato
Vitamin K 2.3µg 2µg Yam
Tryptophan 0.012mg 0.027mg Russet potato
Threonine 0.052mg 0.086mg Russet potato
Isoleucine 0.05mg 0.085mg Russet potato
Leucine 0.094mg 0.125mg Russet potato
Lysine 0.058mg 0.137mg Russet potato
Methionine 0.02mg 0.041mg Russet potato
Phenylalanine 0.069mg 0.104mg Russet potato
Valine 0.06mg 0.131mg Russet potato
Histidine 0.033mg 0.044mg Russet potato
Saturated Fat 0.029g 0.032g Yam
Monounsaturated Fat 0.005g 0.003g Yam
Polyunsaturated fat 0.06g 0.054g Yam

Which food is preferable for your diet?

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

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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
18%
Russet potato
Minerals Daily Need Coverage Score
23%
Yam
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 31)
Which food is cheaper?
Russet potato
Russet 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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.