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  6. Yam vs. Drumstick tree

Yam vs. Drumstick tree — In-Depth Nutrition Comparison

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Important differences between Yam and Drumstick tree

  • Yam has more Vitamin B6, Copper, and Potassium, however, Drumstick tree is richer in Vitamin C, Vitamin B5, Folate, and Magnesium.
  • Drumstick tree's daily need coverage for Vitamin C is 143% more.
  • Yam contains 2 times more Vitamin B6 than Drumstick tree. Yam contains 0.228mg of Vitamin B6, while Drumstick tree contains 0.12mg.

The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Drumstick pods, raw.

Infographic

Yam vs Drumstick tree infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
5
:
4
Drumstick tree
Drumstick tree
Contains more Iron +44.4%
Contains more Potassium +45.3%
Contains less Sodium -81%
Contains more Copper +81%
Contains more Manganese +43.2%
Contains more Calcium +114.3%
Contains more Magnesium +150%
Contains more Zinc +125%
Equal in Phosphorus - 50
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Drumstick tree
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 33% 22% 41% 6% 13% 28% 34% 4%
Contains more Iron +44.4%
Contains more Potassium +45.3%
Contains less Sodium -81%
Contains more Copper +81%
Contains more Manganese +43.2%
Contains more Calcium +114.3%
Contains more Magnesium +150%
Contains more Zinc +125%
Equal in Phosphorus - 50
Equal in Selenium - 0.7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
5
:
5
Drumstick tree
Drumstick tree
Contains more Vitamin A +64.9%
Contains more Vitamin B1 +79.2%
Contains more Vitamin B6 +90%
Contains more Vitamin C +1065.3%
Contains more Vitamin B2 +164.3%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B5 +155.3%
Contains more Folate +175%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Drumstick tree
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 470% 14% 18% 12% 48% 28% 33% 0% 0%
Contains more Vitamin A +64.9%
Contains more Vitamin B1 +79.2%
Contains more Vitamin B6 +90%
Contains more Vitamin C +1065.3%
Contains more Vitamin B2 +164.3%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B5 +155.3%
Contains more Folate +175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Drumstick tree
Drumstick tree
Contains more Carbs +222.2%
Contains more Protein +40.9%
Contains more Fats +42.9%
Contains more Water +25.8%
Contains more Other +27.6%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Drumstick tree
2% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Contains more Carbs +222.2%
Contains more Protein +40.9%
Contains more Fats +42.9%
Contains more Water +25.8%
Contains more Other +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Drumstick tree
Drumstick tree
Contains less Saturated Fat -12.1%
Contains more Polyunsaturated fat +1900%
Contains more Monounsaturated Fat +1940%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Drumstick tree
24% 74% 2%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.003 g
Contains less Saturated Fat -12.1%
Contains more Polyunsaturated fat +1900%
Contains more Monounsaturated Fat +1940%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Drumstick tree
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Drumstick tree Opinion
Net carbs 23.58g 5.33g Yam
Protein 1.49g 2.1g Drumstick tree
Fats 0.14g 0.2g Drumstick tree
Carbs 27.48g 8.53g Yam
Calories 116kcal 37kcal Yam
Sugar 0.49g Drumstick tree
Fiber 3.9g 3.2g Yam
Calcium 14mg 30mg Drumstick tree
Iron 0.52mg 0.36mg Yam
Magnesium 18mg 45mg Drumstick tree
Phosphorus 49mg 50mg Drumstick tree
Potassium 670mg 461mg Yam
Sodium 8mg 42mg Yam
Zinc 0.2mg 0.45mg Drumstick tree
Copper 0.152mg 0.084mg Yam
Manganese 0.371mg 0.259mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 122IU 74IU Yam
Vitamin A RAE 6µg 4µg Yam
Vitamin E 0.34mg Yam
Vitamin C 12.1mg 141mg Drumstick tree
Vitamin B1 0.095mg 0.053mg Yam
Vitamin B2 0.028mg 0.074mg Drumstick tree
Vitamin B3 0.552mg 0.62mg Drumstick tree
Vitamin B5 0.311mg 0.794mg Drumstick tree
Vitamin B6 0.228mg 0.12mg Yam
Folate 16µg 44µg Drumstick tree
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.029g 0.033g Yam
Monounsaturated Fat 0.005g 0.102g Drumstick tree
Polyunsaturated fat 0.06g 0.003g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Drumstick tree
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yam
52%
Drumstick tree
Minerals Daily Need Coverage Score
23%
Yam
20%
Drumstick tree

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.004g)
Which food is lower in Sugar?
Drumstick tree
Drumstick tree is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Drumstick tree
Drumstick tree is lower in glycemic index (difference - 51)
Which food is cheaper?
Drumstick tree
Drumstick tree is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Drumstick tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.