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Artichoke vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 85mg)
Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 0.49g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Artichoke Yam
Lower in Sodium ok
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Artichoke Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Artichoke
16
Yam
Mineral Summary Score
24
Artichoke
19
Yam

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Yam
Contains more Iron +137%
Contains more Calcium +158.8%
Contains more Magnesium +185.7%
Contains more Copper +29.8%
Contains more Zinc +104.2%
Contains more Phosphorus +63.6%
Contains more Potassium +120.5%
Contains less Sodium -90.4%
Contains more Iron +137%
Contains more Calcium +158.8%
Contains more Magnesium +185.7%
Contains more Copper +29.8%
Contains more Zinc +104.2%
Contains more Phosphorus +63.6%
Contains more Potassium +120.5%
Contains less Sodium -90.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Yam
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +89.5%
Contains more Vitamin K +543.5%
Contains more Vitamin C +46.2%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B6 +152.6%
Equal in Vitamin B5 - 0.314
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +89.5%
Contains more Vitamin K +543.5%
Contains more Vitamin C +46.2%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B6 +152.6%
Equal in Vitamin B5 - 0.314

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Artichoke
9%
Yam
Carbohydrates
11%
Artichoke
28%
Yam
Fats
1%
Artichoke
1%
Yam

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Artichoke Yam Opinion
Calories 47 118 Yam
Protein 3.27 1.53 Artichoke
Fats 0.15 0.17 Yam
Vitamin C 11.7 17.1 Yam
Carbs 10.51 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 1.28 0.54 Artichoke
Calcium 44 17 Artichoke
Potassium 370 816 Yam
Magnesium 60 21 Artichoke
Sugars 0.99 0.5 Artichoke
Fiber 5.4 4.1 Artichoke
Copper 0.231 0.178 Artichoke
Zinc 0.49 0.24 Artichoke
Starch
Phosphorus 90 55 Artichoke
Sodium 94 9 Yam
Vitamin A 13 138 Yam
Vitamin E 0.19 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.072 0.112 Yam
Vitamin B2 0.066 0.032 Artichoke
Vitamin B3 1.046 0.552 Artichoke
Vitamin B5 0.338 0.314 Artichoke
Vitamin B6 0.116 0.293 Yam
Vitamin B12 0 0
Vitamin K 14.8 2.3 Artichoke
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.036 0.037 Artichoke
Monounsaturated Fat 0.005 0.006 Yam
Polyunsaturated fat 0.064 0.076 Yam
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.