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  6. Shallot vs. Yam

Shallot vs. Yam — In-Depth Nutrition Comparison

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How are shallots and yam different?

  • Shallots are higher in vitamin B6 and iron; however, yam is richer in potassium and copper.
  • Shallots contain 16 times more sugar than yam. While shallots contain 7.87g of sugar, yam contains only 0.49g.
  • Shallots have a lower glycemic index (30) than yam (51).

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

Infographic

Shallot vs Yam 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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%
Contains more PotassiumPotassium +100.6%
Contains more CopperCopper +72.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +27.1%

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.
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%
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%
Contains more Vitamin B6Vitamin B6 +51.3%
Contains more FolateFolate +112.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.311mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.