Yam vs. Russet potato — In-Depth Nutrition Comparison
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How are yam and russet potatoes different?
- Yam is richer in fiber, manganese, and copper, while russet potatoes are higher in vitamin B6 and iron.
- Yam contains 2 times more fiber than russet potatoes. Yam contains 3.9g of fiber, while russet potatoes contain 2.3g.
- Russet potatoes have a higher glycemic index (82) than yam (51).
Yam, cooked, boiled, drained, or baked, without salt and Potatoes, Russet, flesh, and skin, baked types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +21.8% |
| Contains more CopperCopper | +42.1% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +62.7% |
| Contains more SeleniumSelenium | +40% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +28.6% |
| Contains more IronIron | +105.8% |
| Contains more ZincZinc | +75% |
| Contains more PhosphorusPhosphorus | +44.9% |
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.
| Contains more Vitamin CVitamin C | +45.8% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +385.7% |
| Contains more Vitamin B1Vitamin B1 | +41.8% |
| Contains more Vitamin KVitamin K | +15% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +144.2% |
| Contains more Vitamin B5Vitamin B5 | +22.2% |
| Contains more Vitamin B6Vitamin B6 | +55.3% |
| Contains more FolateFolate | +62.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.228mg | 0.354mg | 10% |
| Iron | 0.52mg | 1.07mg | 7% |
| Starch | 17.45g | 7% | |
| Fiber | 3.9g | 2.3g | 6% |
| Manganese | 0.371mg | 0.228mg | 6% |
| Vitamin B3 | 0.552mg | 1.348mg | 5% |
| Copper | 0.152mg | 0.107mg | 5% |
| Potassium | 670mg | 550mg | 4% |
| Vitamin C | 12.1mg | 8.3mg | 4% |
| Magnesium | 18mg | 30mg | 3% |
| Folate | 16µg | 26µg | 3% |
| Phosphorus | 49mg | 71mg | 3% |
| Carbs | 27.48g | 21.44g | 2% |
| Vitamin E | 0.34mg | 0.07mg | 2% |
| Vitamin B2 | 0.028mg | 0.048mg | 2% |
| Protein | 1.49g | 2.63g | 2% |
| Vitamin B1 | 0.095mg | 0.067mg | 2% |
| Vitamin B5 | 0.311mg | 0.38mg | 1% |
| Calories | 116kcal | 97kcal | 1% |
| Vitamin A | 6µg | 1µg | 1% |
| Zinc | 0.2mg | 0.35mg | 1% |
| Fats | 0.14g | 0.13g | 0% |
| Net carbs | 23.58g | 19.14g | N/A |
| Calcium | 14mg | 18mg | 0% |
| Sugar | 0.49g | 1.08g | N/A |
| Sodium | 8mg | 14mg | 0% |
| Selenium | 0.7µg | 0.5µg | 0% |
| Vitamin K | 2.3µg | 2µg | 0% |
| Choline | 16.2mg | 15mg | 0% |
| Saturated fat | 0.029g | 0.032g | 0% |
| Monounsaturated fat | 0.005g | 0.003g | 0% |
| Polyunsaturated fat | 0.06g | 0.054g | 0% |
| Tryptophan | 0.012mg | 0.027mg | 0% |
| Threonine | 0.052mg | 0.086mg | 0% |
| Isoleucine | 0.05mg | 0.085mg | 0% |
| Leucine | 0.094mg | 0.125mg | 0% |
| Lysine | 0.058mg | 0.137mg | 0% |
| Methionine | 0.02mg | 0.041mg | 0% |
| Phenylalanine | 0.069mg | 0.104mg | 0% |
| Valine | 0.06mg | 0.131mg | 0% |
| Histidine | 0.033mg | 0.044mg | 0% |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more CarbsCarbs | +28.2% |
| Contains more ProteinProtein | +76.5% |
| Contains more OtherOther | +77.6% |
~equal in
Fats
~0.13g
~equal in
Water
~74.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains less Sat. FatSaturated fat | -9.4% |
| Contains more Mono. FatMonounsaturated fat | +66.7% |
~equal in
Polyunsaturated fat
~0.054g
