Comparing Nutrients in 100 calories Baked White PotatoesVS Yam
Weight per 100 calories
Baked White Potatoes
109g
Yam
84.7g
Raw Yam has 1.3 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.
Discover which food has more nutrients per 100 calories - Baked White Potatoes or Yam?
Baked White Potatoes VS Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Baked White Potatoes or Yam?
Lets compare vitamin content per 100 calories of Baked White Potatoes vs Yam:
100 calories of Baked White Potatoes have 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.5 times more Vitamin K than Yam.
While 100 kcal of Raw Yam contain 1.8 times more Vitamin B1 than Baked Whole White Potatoes.
Both Baked White Potatoes and Yam provide similar amounts of Vitamin B6 and Vitamin C per 100 calories.
100 calories of Yam have insufficient amounts of Vitamin K
Both Baked Whole White Potatoes as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 calories.
Comparing minerals per 100 calories for Baked White Potatoes vs Yam:
100 calories of Baked White Potatoes have 1.5 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Zinc and 1.4 times more Water than Yam.
While 100 kcal of Raw Yam contain 1.6 times more Manganese than Baked Whole White Potatoes.
Both Baked White Potatoes and Yam contain similar levels of Copper and Potassium per 100 calories.
100 calories of Yam lack sufficient amounts of Zinc
Both Baked Whole White Potatoes as well as Raw Yam lack sufficient amounts of Calcium and Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Baked White Potatoes have 3.9 times more Sugars and 1.8 times more Protein than Yam.
While 100 kcal of Raw Yam contain 1.5 times more Fiber than Baked Whole White Potatoes.
Both Baked White Potatoes and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Baked Whole White Potatoes as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.