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Garlic vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 0.5g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Garlic Yam
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garlic 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
36
Garlic
16
Yam
Mineral Summary Score
31
Garlic
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
Garlic
6
:
2
Yam
Contains more Iron +214.8%
Contains more Calcium +964.7%
Contains more Magnesium +19%
Contains more Copper +68%
Contains more Zinc +383.3%
Contains more Phosphorus +178.2%
Contains more Potassium +103.5%
Contains less Sodium -47.1%
Contains more Iron +214.8%
Contains more Calcium +964.7%
Contains more Magnesium +19%
Contains more Copper +68%
Contains more Zinc +383.3%
Contains more Phosphorus +178.2%
Contains more Potassium +103.5%
Contains less Sodium -47.1%

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
Garlic
6
:
3
Yam
Contains more Vitamin C +82.5%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +89.8%
Contains more Vitamin B6 +321.5%
Contains more Vitamin A +1433.3%
Contains more Vitamin E +337.5%
Contains more Vitamin K +35.3%
Contains more Vitamin C +82.5%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +89.8%
Contains more Vitamin B6 +321.5%
Contains more Vitamin A +1433.3%
Contains more Vitamin E +337.5%
Contains more Vitamin K +35.3%

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
38%
Garlic
9%
Yam
Carbohydrates
33%
Garlic
28%
Yam
Fats
2%
Garlic
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 Garlic Yam Opinion
Calories 149 118 Garlic
Protein 6.36 1.53 Garlic
Fats 0.5 0.17 Garlic
Vitamin C 31.2 17.1 Garlic
Carbs 33.06 27.88 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.54 Garlic
Calcium 181 17 Garlic
Potassium 401 816 Yam
Magnesium 25 21 Garlic
Sugars 1 0.5 Garlic
Fiber 2.1 4.1 Yam
Copper 0.299 0.178 Garlic
Zinc 1.16 0.24 Garlic
Starch
Phosphorus 153 55 Garlic
Sodium 17 9 Yam
Vitamin A 9 138 Yam
Vitamin E 0.08 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.2 0.112 Garlic
Vitamin B2 0.11 0.032 Garlic
Vitamin B3 0.7 0.552 Garlic
Vitamin B5 0.596 0.314 Garlic
Vitamin B6 1.235 0.293 Garlic
Vitamin B12 0 0
Vitamin K 1.7 2.3 Yam
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.089 0.037 Yam
Monounsaturated Fat 0.011 0.006 Garlic
Polyunsaturated fat 0.249 0.076 Garlic
Tryptophan 0.066 0.012 Garlic
Threonine 0.157 0.054 Garlic
Isoleucine 0.217 0.052 Garlic
Leucine 0.308 0.096 Garlic
Lysine 0.273 0.059 Garlic
Methionine 0.076 0.021 Garlic
Phenylalanine 0.183 0.071 Garlic
Valine 0.291 0.062 Garlic
Histidine 0.113 0.034 Garlic
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.