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  6. Gratin vs. Yam

Gratin vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between gratin and yam

  • Gratin has more calcium, phosphorus, and vitamin B2; however, yam is higher in manganese, fiber, and potassium.
  • Gratin covers your daily saturated fat needs 24% more than yam.

Food varieties used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Gratin vs Yam 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.
Gratin
Gratin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Yam
Yam
3
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%
Contains more CalciumCalcium +750%
Contains more IronIron +23.1%
Contains more ZincZinc +245%
Contains more PhosphorusPhosphorus +130.6%
Contains more SeleniumSelenium +285.7%
Contains more PotassiumPotassium +69.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +130.4%
~equal in Magnesium ~18mg
~equal in Copper ~0.152mg

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.
Gratin
Gratin
4
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 33% 0% 21% 0% 16% 27% 19% 23% 40% 0% 0% 8.3%
Yam
Yam
6
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%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +79.9%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin CVitamin C +22.2%
Contains more Vitamin B1Vitamin B1 +48.4%
Contains more Vitamin B6Vitamin B6 +31%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gratin Yam DV% diff.
Saturated fat 4.733g 0.029g 21%
Sodium 433mg 8mg 18%
Fats 7.59g 0.14g 11%
Calcium 119mg 14mg 11%
Phosphorus 113mg 49mg 9%
Manganese 0.161mg 0.371mg 9%
Cholesterol 23mg 0mg 8%
Potassium 396mg 670mg 8%
Fiber 1.8g 3.9g 8%
Protein 5.06g 1.49g 7%
Vitamin B2 0.116mg 0.028mg 7%
Vitamin A 64µg 6µg 6%
Carbs 11.27g 27.48g 5%
Monounsaturated fat 2.149g 0.005g 5%
Zinc 0.69mg 0.2mg 4%
Selenium 2.7µg 0.7µg 4%
Vitamin B6 0.174mg 0.228mg 4%
Vitamin B1 0.064mg 0.095mg 3%
Vitamin B3 0.993mg 0.552mg 3%
Choline 16.2mg 3%
Vitamin C 9.9mg 12.1mg 2%
Iron 0.64mg 0.52mg 2%
Vitamin E 0.34mg 2%
Vitamin B5 0.387mg 0.311mg 2%
Vitamin K 2.3µg 2%
Calories 132kcal 116kcal 1%
Copper 0.16mg 0.152mg 1%
Folate 11µg 16µg 1%
Polyunsaturated fat 0.276g 0.06g 1%
Protein per 100 calories 3.8g 1.3g N/A
Calories per 10 g protein 261kcal 779kcal N/A
Weight per 100 calories 76g 86g N/A
Unsaturated / Saturated Fat ratio 0.51 2.2 N/A
Net carbs 9.47g 23.58g N/A
Magnesium 20mg 18mg 0%
Sugar 0.49g N/A
Tryptophan 0.07mg 0.012mg 0%
Threonine 0.192mg 0.052mg 0%
Isoleucine 0.284mg 0.05mg 0%
Leucine 0.443mg 0.094mg 0%
Lysine 0.381mg 0.058mg 0%
Methionine 0.117mg 0.02mg 0%
Phenylalanine 0.254mg 0.069mg 0%
Valine 0.325mg 0.06mg 0%
Histidine 0.151mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +239.6%
Contains more FatsFats +5321.4%
Contains more OtherOther +173.7%
Contains more CarbsCarbs +143.8%
~equal in Water ~70.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
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
Contains more Mono. FatMonounsaturated fat +42880%
Contains more Poly. FatPolyunsaturated fat +360%
Contains less Sat. FatSaturated fat -99.4%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.