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  6. Yam vs. Sweet potato

Yam vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between yam and sweet potatoes

  • Yam has more potassium; however, sweet potatoes are richer in vitamin A, vitamin B5, vitamin C, vitamin B2, vitamin B3, and manganese.
  • Sweet potatoes cover your daily vitamin A needs 382% more than yam.
  • 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 Yam, cooked, boiled, drained, or baked, without salt and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Yam vs Sweet 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
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%
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%
Contains more PotassiumPotassium +41.1%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +171.4%
Contains more IronIron +32.7%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +10.2%
Contains more ManganeseManganese +34%
~equal in Copper ~0.161mg

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
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%
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%
Contains more FolateFolate +166.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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