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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
17%
Minerals Daily Need Coverage Score
23%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 31)
Which food is cheaper?
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.