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  6. Yam vs. Carrot

Yam vs. Carrot — In-Depth Nutrition Comparison

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What are the main differences between yam and carrots?

  • Yam is richer in copper, potassium, manganese, vitamin B6, and vitamin C, yet carrots are richer in vitamin A and vitamin K.
  • Carrots' daily need coverage for vitamin A is 332% higher.
  • Yam has 3 times more copper than carrots. Yam has 0.152mg of copper, while carrots have 0.045mg.
  • Carrots have a lower glycemic index than yam.

We used Yam, cooked, boiled, drained, or baked, without salt and Carrots, raw types in this comparison.

Infographic

Yam vs Carrot 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
8
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%
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +109.4%
Contains more IronIron +73.3%
Contains more CopperCopper +237.8%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +159.4%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +135.7%
Contains more ZincZinc +20%

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
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Carrot
Carrot
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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Contains more Vitamin CVitamin C +105.1%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +65.2%
Contains more Vitamin AVitamin A +13816.7%
Contains more Vitamin EVitamin E +94.1%
Contains more Vitamin B2Vitamin B2 +107.1%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin KVitamin K +473.9%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Carrot DV% diff.
Vitamin A 6µg 835µg 92%
Copper 0.152mg 0.045mg 12%
Potassium 670mg 320mg 10%
Manganese 0.371mg 0.143mg 10%
Vitamin K 2.3µg 13.2µg 9%
Vitamin C 12.1mg 5.9mg 7%
Vitamin B6 0.228mg 0.138mg 7%
Carbs 27.48g 9.58g 6%
Calories 116kcal 41kcal 4%
Fiber 3.9g 2.8g 4%
Iron 0.52mg 0.3mg 3%
Sodium 8mg 69mg 3%
Vitamin B3 0.552mg 0.983mg 3%
Calcium 14mg 33mg 2%
Phosphorus 49mg 35mg 2%
Vitamin E 0.34mg 0.66mg 2%
Vitamin B1 0.095mg 0.066mg 2%
Vitamin B2 0.028mg 0.058mg 2%
Protein 1.49g 0.93g 1%
Magnesium 18mg 12mg 1%
Starch 1.43g 1%
Selenium 0.7µg 0.1µg 1%
Vitamin B5 0.311mg 0.273mg 1%
Folate 16µg 19µg 1%
Choline 16.2mg 8.8mg 1%
Fructose 0.55g 1%
Protein per 100 calories 1.3g 2.3g N/A
Calories per 10 g protein 779kcal 441kcal N/A
Weight per 100 calories 86g 244g N/A
Fats 0.14g 0.24g 0%
Net carbs 23.58g 6.78g N/A
Sugar 0.49g 4.74g N/A
Zinc 0.2mg 0.24mg 0%
Saturated fat 0.029g 0.037g 0%
Monounsaturated fat 0.005g 0.014g 0%
Polyunsaturated fat 0.06g 0.117g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.052mg 0.191mg 0%
Isoleucine 0.05mg 0.077mg 0%
Leucine 0.094mg 0.102mg 0%
Lysine 0.058mg 0.101mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.069mg 0.061mg 0%
Valine 0.06mg 0.069mg 0%
Histidine 0.033mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +60.2%
Contains more CarbsCarbs +186.8%
Contains more FatsFats +71.4%
Contains more WaterWater +25.9%
Contains more OtherOther +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +180%
Contains more Poly. FatPolyunsaturated fat +95%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.