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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 richer in iron, while yam is higher in potassium, vitamin C, and copper.
  • Yam covers your daily need for potassium, 14% more than shallots.
  • Shallots contain 16 times more sugar than yam. Shallots contain 7.87g of sugar, while yam contains 0.5g.
  • Yam has a higher glycemic index (51) than shallots (30).

Shallots, raw and Yam, raw types were 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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +117.6%
Contains more IronIron +122.2%
Contains more ZincZinc +66.7%
Contains more SeleniumSelenium +71.4%
Contains more PotassiumPotassium +144.3%
Contains more CopperCopper +102.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +36%
~equal in Magnesium ~21mg
~equal in Phosphorus ~55mg

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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more FolateFolate +47.8%
Contains more Vitamin CVitamin C +113.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +176%
Contains more Vitamin KVitamin K +187.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Yam DV% diff.
Potassium 334mg 816mg 14%
Vitamin C 8mg 17.1mg 10%
Copper 0.088mg 0.178mg 10%
Iron 1.2mg 0.54mg 8%
Manganese 0.292mg 0.397mg 5%
Carbs 16.8g 27.88g 4%
Fiber 3.2g 4.1g 4%
Vitamin B1 0.06mg 0.112mg 4%
Vitamin B6 0.345mg 0.293mg 4%
Folate 34µg 23µg 3%
Calories 72kcal 118kcal 2%
Protein 2.5g 1.53g 2%
Calcium 37mg 17mg 2%
Vitamin E 0.04mg 0.35mg 2%
Vitamin B3 0.2mg 0.552mg 2%
Zinc 0.4mg 0.24mg 1%
Phosphorus 60mg 55mg 1%
Vitamin A 0µg 7µg 1%
Selenium 1.2µg 0.7µg 1%
Vitamin B2 0.02mg 0.032mg 1%
Vitamin K 0.8µg 2.3µg 1%
Choline 11.3mg 16.5mg 1%
Protein per 100 calories 3.5g 1.3g N/A
Calories per 10 g protein 288kcal 771kcal N/A
Weight per 100 calories 139g 85g N/A
Fats 0.1g 0.17g 0%
Net carbs 13.6g 23.78g N/A
Magnesium 21mg 21mg 0%
Sugar 7.87g 0.5g N/A
Sodium 12mg 9mg 0%
Vitamin B5 0.29mg 0.314mg 0%
Saturated fat 0.017g 0.037g 0%
Monounsaturated fat 0.014g 0.006g 0%
Polyunsaturated fat 0.039g 0.076g 0%
Tryptophan 0.028mg 0.012mg 0%
Threonine 0.098mg 0.054mg 0%
Isoleucine 0.106mg 0.052mg 0%
Leucine 0.149mg 0.096mg 0%
Lysine 0.125mg 0.059mg 0%
Methionine 0.027mg 0.021mg 0%
Phenylalanine 0.081mg 0.071mg 0%
Valine 0.11mg 0.062mg 0%
Histidine 0.043mg 0.034mg 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
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +63.4%
Contains more WaterWater +14.7%
Contains more FatsFats +70%
Contains more CarbsCarbs +66%
~equal in Other ~0.82g

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -54.1%
Contains more Mono. FatMonounsaturated fat +133.3%
Contains more Poly. FatPolyunsaturated fat +94.9%

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/170071/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.