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Yam vs Shallot - In-Depth Nutrition Comparison

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How are Yam and Shallot different?

  • Yam is richer in Potassium, Vitamin C, and Copper, while Shallot is higher in Iron.
  • Yam covers your daily need of Potassium 14% more than Shallot.
  • Yam contains 2 times more Vitamin C than Shallot. Yam contains 17.1mg of Vitamin C, while Shallot contains 8mg.
  • Yam is lower in Sugar.

Yam, raw and Shallots, raw types were used in this article.

Infographic

Yam vs Shallot infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
3
:
Contains more Potassium +144.3%
Contains less Sodium -25%
Contains more Copper +102.3%
Contains more Calcium +117.6%
Contains more Iron +122.2%
Contains more Zinc +66.7%
Equal in Magnesium - 21
Equal in Phosphorus - 60
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 45% 15% 26% 30% 2% 11% 30%
Contains more Potassium +144.3%
Contains less Sodium -25%
Contains more Copper +102.3%
Contains more Calcium +117.6%
Contains more Iron +122.2%
Contains more Zinc +66.7%
Equal in Magnesium - 21
Equal in Phosphorus - 60

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
8
:
Contains more Vitamin A +3350%
Contains more Vitamin E +775%
Contains more Vitamin C +113.8%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +176%
Contains more Vitamin K +187.5%
Contains more Vitamin B6 +17.7%
Contains more Folate +47.8%
Equal in Vitamin B5 - 0.29
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +3350%
Contains more Vitamin E +775%
Contains more Vitamin C +113.8%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +176%
Contains more Vitamin K +187.5%
Contains more Vitamin B6 +17.7%
Contains more Folate +47.8%
Equal in Vitamin B5 - 0.29

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Shallot
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Shallot Opinion
Net carbs 23.78g 13.6g Yam
Protein 1.53g 2.5g Shallot
Fats 0.17g 0.1g Yam
Carbs 27.88g 16.8g Yam
Calories 118kcal 72kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 7.87g Yam
Fiber 4.1g 3.2g Yam
Calcium 17mg 37mg Shallot
Iron 0.54mg 1.2mg Shallot
Magnesium 21mg 21mg
Phosphorus 55mg 60mg Shallot
Potassium 816mg 334mg Yam
Sodium 9mg 12mg Yam
Zinc 0.24mg 0.4mg Shallot
Copper 0.178mg 0.088mg Yam
Vitamin A 138IU 4IU Yam
Vitamin E 0.35mg 0.04mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 8mg Yam
Vitamin B1 0.112mg 0.06mg Yam
Vitamin B2 0.032mg 0.02mg Yam
Vitamin B3 0.552mg 0.2mg Yam
Vitamin B5 0.314mg 0.29mg Yam
Vitamin B6 0.293mg 0.345mg Shallot
Folate 23µg 34µg Shallot
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 0.8µg Yam
Tryptophan 0.012mg 0.028mg Shallot
Threonine 0.054mg 0.098mg Shallot
Isoleucine 0.052mg 0.106mg Shallot
Leucine 0.096mg 0.149mg Shallot
Lysine 0.059mg 0.125mg Shallot
Methionine 0.021mg 0.027mg Shallot
Phenylalanine 0.071mg 0.081mg Shallot
Valine 0.062mg 0.11mg Shallot
Histidine 0.034mg 0.043mg Shallot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.017g Shallot
Monounsaturated Fat 0.006g 0.014g Shallot
Polyunsaturated fat 0.076g 0.039g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Shallot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
15
Shallot
Mineral Summary Score
25
Yam
21
Shallot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
15%
Shallot
Carbohydrates
28%
Yam
17%
Shallot
Fats
1%
Yam
0%
Shallot

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 7.37g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.