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Carrot vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 4.24g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 60mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 2)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.037 g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Carrot Yam
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Carrot 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
97
Carrot
16
Yam
Mineral Summary Score
10
Carrot
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
Carrot
1
:
6
Yam
Contains more Calcium +94.1%
Contains more Iron +80%
Contains more Potassium +155%
Contains more Magnesium +75%
Contains more Copper +295.6%
Contains more Phosphorus +57.1%
Contains less Sodium -87%
Equal in Zinc - 0.24
Contains more Calcium +94.1%
Contains more Iron +80%
Contains more Potassium +155%
Contains more Magnesium +75%
Contains more Copper +295.6%
Contains more Phosphorus +57.1%
Contains less Sodium -87%
Equal in Zinc - 0.24

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
Carrot
5
:
4
Yam
Contains more Vitamin A +12005.8%
Contains more Vitamin E +88.6%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin K +473.9%
Contains more Vitamin C +189.8%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +112.3%
Contains more Vitamin A +12005.8%
Contains more Vitamin E +88.6%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin K +473.9%
Contains more Vitamin C +189.8%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +112.3%

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
6%
Carrot
9%
Yam
Carbohydrates
10%
Carrot
28%
Yam
Fats
1%
Carrot
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 Carrot Yam Opinion
Calories 41 118 Yam
Protein 0.93 1.53 Yam
Fats 0.24 0.17 Carrot
Vitamin C 5.9 17.1 Yam
Carbs 9.58 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.54 Yam
Calcium 33 17 Carrot
Potassium 320 816 Yam
Magnesium 12 21 Yam
Sugars 4.74 0.5 Carrot
Fiber 2.8 4.1 Yam
Copper 0.045 0.178 Yam
Zinc 0.24 0.24
Starch 1.43 Carrot
Phosphorus 35 55 Yam
Sodium 69 9 Yam
Vitamin A 16706 138 Carrot
Vitamin E 0.66 0.35 Carrot
Vitamin D 0 0
Vitamin B1 0.066 0.112 Yam
Vitamin B2 0.058 0.032 Carrot
Vitamin B3 0.983 0.552 Carrot
Vitamin B5 0.273 0.314 Yam
Vitamin B6 0.138 0.293 Yam
Vitamin B12 0 0
Vitamin K 13.2 2.3 Carrot
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.037
Monounsaturated Fat 0.014 0.006 Carrot
Polyunsaturated fat 0.117 0.076 Carrot
Tryptophan 0.012 0.012
Threonine 0.191 0.054 Carrot
Isoleucine 0.077 0.052 Carrot
Leucine 0.102 0.096 Carrot
Lysine 0.101 0.059 Carrot
Methionine 0.02 0.021 Yam
Phenylalanine 0.061 0.071 Yam
Valine 0.069 0.062 Carrot
Histidine 0.04 0.034 Carrot
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.