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  6. Yam vs. Shallot

Yam vs. Shallot — In-Depth Nutrition Comparison

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How are yam and shallots different?

  • Yam is higher in potassium and copper; however, shallots are richer in vitamin B6 and iron.
  • Yam contains 2 times more copper than shallots. While yam contains 0.152mg of copper, shallots contain only 0.088mg.
  • Yam has less sugar.
  • Shallots have a lower glycemic index (30) than yam (51).

Yam, cooked, boiled, drained, or baked, without salt and Shallots, raw are the varieties used in this article.

Infographic

Yam vs Shallot 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more PotassiumPotassium +100.6%
Contains more CopperCopper +72.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +27.1%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +164.3%
Contains more IronIron +130.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +22.4%
Contains more SeleniumSelenium +71.4%

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin CVitamin C +51.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +176%
Contains more Vitamin KVitamin K +187.5%
Contains more Vitamin B6Vitamin B6 +51.3%
Contains more FolateFolate +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Shallot DV% diff.
Potassium 670mg 334mg 10%
Iron 0.52mg 1.2mg 9%
Vitamin B6 0.228mg 0.345mg 9%
Copper 0.152mg 0.088mg 7%
Vitamin C 12.1mg 8mg 5%
Folate 16µg 34µg 5%
Carbs 27.48g 16.8g 4%
Fiber 3.9g 3.2g 3%
Manganese 0.371mg 0.292mg 3%
Vitamin B1 0.095mg 0.06mg 3%
Calories 116kcal 72kcal 2%
Protein 1.49g 2.5g 2%
Calcium 14mg 37mg 2%
Zinc 0.2mg 0.4mg 2%
Phosphorus 49mg 60mg 2%
Vitamin E 0.34mg 0.04mg 2%
Vitamin B3 0.552mg 0.2mg 2%
Magnesium 18mg 21mg 1%
Vitamin A 6µg 0µg 1%
Selenium 0.7µg 1.2µg 1%
Vitamin B2 0.028mg 0.02mg 1%
Vitamin K 2.3µg 0.8µg 1%
Choline 16.2mg 11.3mg 1%
Protein per 100 calories 1.3g 3.5g N/A
Calories per 10 g protein 779kcal 288kcal N/A
Weight per 100 calories 86g 139g N/A
Fats 0.14g 0.1g 0%
Net carbs 23.58g 13.6g N/A
Sugar 0.49g 7.87g N/A
Sodium 8mg 12mg 0%
Vitamin B5 0.311mg 0.29mg 0%
Saturated fat 0.029g 0.017g 0%
Monounsaturated fat 0.005g 0.014g 0%
Polyunsaturated fat 0.06g 0.039g 0%
Tryptophan 0.012mg 0.028mg 0%
Threonine 0.052mg 0.098mg 0%
Isoleucine 0.05mg 0.106mg 0%
Leucine 0.094mg 0.149mg 0%
Lysine 0.058mg 0.125mg 0%
Methionine 0.02mg 0.027mg 0%
Phenylalanine 0.069mg 0.081mg 0%
Valine 0.06mg 0.11mg 0%
Histidine 0.033mg 0.043mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +40%
Contains more CarbsCarbs +63.6%
Contains more ProteinProtein +67.8%
Contains more WaterWater +13.8%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Poly. FatPolyunsaturated fat +53.8%
Contains less Sat. FatSaturated fat -41.4%
Contains more Mono. FatMonounsaturated fat +180%

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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. 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.