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  6. Yam vs. Potato

Yam vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between yam and potatoes

  • The amount of potassium, manganese, fiber, and copper in yam is higher than in potatoes.
  • Yam covers your daily need for potassium, 12% more than potatoes.
  • Yam contains 2 times more manganese than potatoes. While yam contains 0.397mg of manganese, potatoes contain only 0.2mg.
  • Yam has a lower glycemic index. The glycemic index of yam is 51, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Yam, raw and Potatoes, flesh, and skin, raw.

Infographic

Yam vs Potato 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.
Yam
Yam
5
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%
Potato
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +92%
Contains more CopperCopper +61.8%
Contains more ManganeseManganese +98.5%
Contains more SeleniumSelenium +75%
Contains more IronIron +50%
Contains more ZincZinc +25%
Contains less SodiumSodium -33.3%
~equal in Magnesium ~23mg
~equal in Phosphorus ~57mg

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.
Yam
Yam
5
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%
Potato
Potato
2
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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +38.3%
Contains more Vitamin KVitamin K +15%
Contains more FolateFolate +53.3%
Contains more Vitamin CVitamin C +15.2%
Contains more Vitamin B3Vitamin B3 +92.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B6 ~0.298mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Potato DV% diff.
Potassium 816mg 425mg 12%
Manganese 0.397mg 0.2mg 9%
Fiber 4.1g 2.1g 8%
Copper 0.178mg 0.11mg 8%
Starch 15.29g 6%
Vitamin C 17.1mg 19.7mg 3%
Carbs 27.88g 17.49g 3%
Iron 0.54mg 0.81mg 3%
Vitamin B1 0.112mg 0.081mg 3%
Vitamin B3 0.552mg 1.061mg 3%
Calories 118kcal 77kcal 2%
Vitamin E 0.35mg 0.01mg 2%
Folate 23µg 15µg 2%
Protein 1.53g 2.05g 1%
Calcium 17mg 12mg 1%
Zinc 0.24mg 0.3mg 1%
Vitamin A 7µg 0µg 1%
Selenium 0.7µg 0.4µg 1%
Choline 16.5mg 12.1mg 1%
Protein per 100 calories 1.3g 2.7g N/A
Calories per 10 g protein 771kcal 376kcal N/A
Weight per 100 calories 85g 130g N/A
Fats 0.17g 0.09g 0%
Net carbs 23.78g 15.39g N/A
Magnesium 21mg 23mg 0%
Sugar 0.5g 0.82g N/A
Phosphorus 55mg 57mg 0%
Sodium 9mg 6mg 0%
Vitamin B2 0.032mg 0.032mg 0%
Vitamin B5 0.314mg 0.295mg 0%
Vitamin B6 0.293mg 0.298mg 0%
Vitamin K 2.3µg 2µg 0%
Saturated fat 0.037g 0.025g 0%
Monounsaturated fat 0.006g 0.002g 0%
Polyunsaturated fat 0.076g 0.042g 0%
Tryptophan 0.012mg 0.021mg 0%
Threonine 0.054mg 0.067mg 0%
Isoleucine 0.052mg 0.066mg 0%
Leucine 0.096mg 0.098mg 0%
Lysine 0.059mg 0.107mg 0%
Methionine 0.021mg 0.032mg 0%
Phenylalanine 0.071mg 0.081mg 0%
Valine 0.062mg 0.103mg 0%
Histidine 0.034mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +88.9%
Contains more CarbsCarbs +59.4%
Contains more ProteinProtein +34%
Contains more WaterWater +13.9%
Contains more OtherOther +36.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +81%
Contains less Sat. FatSaturated fat -32.4%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.