Mountain yam vs Sweet potato
Nutrition comparison per 100 g serving
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Sweet potato wins in 17 out of 28 nutrient categories
Mountain yam: 8
vs
Sweet potato: 17
(3 ties)
Overview
| Nutrient | Mountain yam | Sweet potato | Winner |
|---|---|---|---|
| Calories | 67 cal | 101 cal | |
| Protein | 1.3 g | 2.0 g | |
| Carbs | 16.3 g | 23.2 g | |
| Fat | 0.1 g | 0.2 g | |
| Fiber | 2.5 g | 1.7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Mountain yam | Sweet potato | Winner |
|---|---|---|---|
| Folate, total | 14 UG | 11 UG | |
| Niacin | 0.5 MG | 1.0 MG | |
| Pantothenic acid | 0.4 MG | 0.5 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 435 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 2.6 MG | 5.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1.1 MG | |
| Vitamin K (phylloquinone) | 1.4 UG | 2.4 UG |
Minerals
| Mineral | Mountain yam | Sweet potato | Winner |
|---|---|---|---|
| Calcium, Ca | 26 MG | 30 MG | |
| Copper, Cu | 0.1 MG | 0.3 MG | |
| Iron, Fe | 0.4 MG | 1.3 MG | |
| Magnesium, Mg | 12 MG | 24 MG | |
| Manganese, Mn | 0.2 MG | 1.0 MG | |
| Phosphorus, P | 34 MG | 52 MG | |
| Potassium, K | 418 MG | 210 MG | |
| Selenium, Se | 0.7 UG | 0.8 UG | |
| Sodium, Na | 13 MG | 75 MG | |
| Zinc, Zn | 0.3 MG | 0.2 MG |