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Yam vs Succotash - In-Depth Nutrition Comparison

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What are the main differences between Yam and Succotash?

  • Yam is richer in Potassium, and Vitamin B6, yet Succotash is richer in Iron, Manganese, Phosphorus, Vitamin B1, Vitamin B3, and Magnesium.
  • Succotash's daily need coverage for Iron is 16% higher.
  • Yam has 2 times more Vitamin B6 than Succotash. Yam has 0.293mg of Vitamin B6, while Succotash has 0.13mg.

We used Yam, raw and Succotash, (corn and limas), raw types in this comparison.

Infographic

Yam vs Succotash 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
1
:
Contains more Potassium +121.1%
Contains more Iron +238.9%
Contains more Magnesium +128.6%
Contains more Phosphorus +105.5%
Contains less Sodium -55.6%
Contains more Zinc +154.2%
Equal in Calcium - 18
Equal in Copper - 0.186
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 69% 35% 49% 33% 1% 17% 62%
Contains more Potassium +121.1%
Contains more Iron +238.9%
Contains more Magnesium +128.6%
Contains more Phosphorus +105.5%
Contains less Sodium -55.6%
Contains more Zinc +154.2%
Equal in Calcium - 18
Equal in Copper - 0.186

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
5
:
Contains more Vitamin C +13.2%
Contains more Vitamin B5 +145.3%
Contains more Vitamin B6 +125.4%
Contains more Vitamin A +111.6%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +156.3%
Contains more Vitamin B3 +187.5%
Contains more Folate +73.9%
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 18% 0% 0% 51% 53% 19% 30% 8% 30% 30% 0% 0%
Contains more Vitamin C +13.2%
Contains more Vitamin B5 +145.3%
Contains more Vitamin B6 +125.4%
Contains more Vitamin A +111.6%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +156.3%
Contains more Vitamin B3 +187.5%
Contains more Folate +73.9%

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 Succotash
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Succotash Opinion
Net carbs 23.78g 15.79g Yam
Protein 1.53g 5.03g Succotash
Fats 0.17g 1.02g Succotash
Carbs 27.88g 19.59g Yam
Calories 118kcal 99kcal Yam
Starch g g
Fructose g g
Sugar 0.5g g Succotash
Fiber 4.1g 3.8g Yam
Calcium 17mg 18mg Succotash
Iron 0.54mg 1.83mg Succotash
Magnesium 21mg 48mg Succotash
Phosphorus 55mg 113mg Succotash
Potassium 816mg 369mg Yam
Sodium 9mg 4mg Succotash
Zinc 0.24mg 0.61mg Succotash
Copper 0.178mg 0.186mg Succotash
Vitamin A 138IU 292IU Succotash
Vitamin E 0.35mg mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 15.1mg Yam
Vitamin B1 0.112mg 0.208mg Succotash
Vitamin B2 0.032mg 0.082mg Succotash
Vitamin B3 0.552mg 1.587mg Succotash
Vitamin B5 0.314mg 0.128mg Yam
Vitamin B6 0.293mg 0.13mg Yam
Folate 23µg 40µg Succotash
Vitamin B12 0µg 0µg
Vitamin K 2.3µg µg Yam
Tryptophan 0.012mg 0.056mg Succotash
Threonine 0.054mg 0.209mg Succotash
Isoleucine 0.052mg 0.284mg Succotash
Leucine 0.096mg 0.443mg Succotash
Lysine 0.059mg 0.295mg Succotash
Methionine 0.021mg 0.068mg Succotash
Phenylalanine 0.071mg 0.243mg Succotash
Valine 0.062mg 0.306mg Succotash
Histidine 0.034mg 0.16mg Succotash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.19g Yam
Monounsaturated Fat 0.006g 0.198g Succotash
Polyunsaturated fat 0.076g 0.489g Succotash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Succotash
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
20
Succotash
Mineral Summary Score
25
Yam
34
Succotash

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
30%
Succotash
Carbohydrates
28%
Yam
20%
Succotash
Fats
1%
Yam
5%
Succotash

Comparison summary

Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.153g)
Which food is lower in Sugar?
Succotash
Succotash is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Succotash
Succotash contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Succotash
Succotash is lower in glycemic index (difference - 51)
Which food is cheaper?
Succotash
Succotash is cheaper (difference - $0.2)
Which food is richer in minerals?
Succotash
Succotash is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.