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  6. Sweet potato vs. Yam

Sweet potato vs. Yam — In-Depth Nutrition Comparison

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Significant differences between sweet potatoes and yam

  • Sweet potatoes have more vitamin A, vitamin B5, vitamin C, vitamin B2, vitamin B3, and manganese; however, yam is richer in potassium.
  • Sweet potatoes cover your daily vitamin A needs 382% more than yam.
  • Yam has 4 times less vitamin B2 than sweet potatoes. Sweet potatoes have 0.106mg of vitamin B2, while yam has 0.028mg.
  • Sweet potatoes have a higher glycemic index. The glycemic index of sweet potatoes is 70, while the glycemic index of yam is 51.

Specific food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
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 MagnesiumMagnesium +50%
Contains more CalciumCalcium +171.4%
Contains more IronIron +32.7%
Contains more ZincZinc +60%
Contains more ManganeseManganese +34%
Contains more PotassiumPotassium +41.1%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +250%
~equal in Copper ~0.152mg
~equal in Phosphorus ~49mg

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 65% 0% 320% 14% 27% 24% 28% 53% 66% 0% 5.8% 4.5%
Yam
Yam
1
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 CVitamin C +62%
Contains more Vitamin AVitamin A +15916.7%
Contains more Vitamin EVitamin E +108.8%
Contains more Vitamin B1Vitamin B1 +12.6%
Contains more Vitamin B2Vitamin B2 +278.6%
Contains more Vitamin B3Vitamin B3 +169.4%
Contains more Vitamin B5Vitamin B5 +184.2%
Contains more Vitamin B6Vitamin B6 +25.4%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Sweet potato Yam DV% diff.
Vitamin A 961µg 6µg 106%
Vitamin B5 0.884mg 0.311mg 11%
Vitamin C 19.6mg 12.1mg 8%
Potassium 475mg 670mg 6%
Vitamin B2 0.106mg 0.028mg 6%
Vitamin B3 1.487mg 0.552mg 6%
Manganese 0.497mg 0.371mg 5%
Vitamin B6 0.286mg 0.228mg 4%
Starch 7.05g 3%
Folate 6µg 16µg 3%
Carbs 20.71g 27.48g 2%
Magnesium 27mg 18mg 2%
Calcium 38mg 14mg 2%
Iron 0.69mg 0.52mg 2%
Fiber 3.3g 3.9g 2%
Vitamin E 0.71mg 0.34mg 2%
Calories 90kcal 116kcal 1%
Protein 2.01g 1.49g 1%
Copper 0.161mg 0.152mg 1%
Zinc 0.32mg 0.2mg 1%
Phosphorus 54mg 49mg 1%
Sodium 36mg 8mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B1 0.107mg 0.095mg 1%
Choline 13.1mg 16.2mg 1%
Fructose 0.5g 1%
Protein per 100 calories 2.2g 1.3g N/A
Calories per 10 g protein 448kcal 779kcal N/A
Weight per 100 calories 111g 86g N/A
Fats 0.15g 0.14g 0%
Net carbs 17.41g 23.58g N/A
Sugar 6.48g 0.49g N/A
Vitamin K 2.3µg 2.3µg 0%
Saturated fat 0.052g 0.029g 0%
Monounsaturated fat 0.002g 0.005g 0%
Polyunsaturated fat 0.092g 0.06g 0%
Tryptophan 0.04mg 0.012mg 0%
Threonine 0.107mg 0.052mg 0%
Isoleucine 0.07mg 0.05mg 0%
Leucine 0.118mg 0.094mg 0%
Lysine 0.084mg 0.058mg 0%
Methionine 0.037mg 0.02mg 0%
Phenylalanine 0.114mg 0.069mg 0%
Valine 0.11mg 0.06mg 0%
Histidine 0.039mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +34.9%
Contains more OtherOther +77.6%
Contains more CarbsCarbs +32.7%
~equal in Fats ~0.14g
~equal in Water ~70.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Yam
Yam
2
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 Poly. FatPolyunsaturated fat +53.3%
Contains less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +150%

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.