Agar vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between agar and yam
- Yam has less iron, magnesium, manganese, folate, calcium, vitamin B5, zinc, copper, vitamin E, and vitamin K.
- Agar covers your daily iron needs 261% more than yam.
- Yam contains 45 times less calcium than agar. Agar contains 625mg of calcium, while yam contains 14mg.
Food varieties used in this article are Seaweed, agar, dried and Yam, cooked, boiled, drained, or baked, without salt.
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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.
| Contains more MagnesiumMagnesium | +4177.8% |
| Contains more CalciumCalcium | +4364.3% |
| Contains more PotassiumPotassium | +67.9% |
| Contains more IronIron | +4015.4% |
| Contains more CopperCopper | +301.3% |
| Contains more ZincZinc | +2800% |
| Contains more ManganeseManganese | +1059% |
| Contains more SeleniumSelenium | +957.1% |
| Contains less SodiumSodium | -92.2% |
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.
| Contains more Vitamin EVitamin E | +1370.6% |
| Contains more Vitamin B2Vitamin B2 | +692.9% |
| Contains more Vitamin B5Vitamin B5 | +870.4% |
| Contains more Vitamin B6Vitamin B6 | +32.9% |
| Contains more Vitamin KVitamin K | +960.9% |
| Contains more FolateFolate | +3525% |
| Contains more CholineCholine | +290.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +850% |
| Contains more Vitamin B3Vitamin B3 | +173.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +316.8% |
| Contains more FatsFats | +114.3% |
| Contains more CarbsCarbs | +194.3% |
| Contains more OtherOther | +417.1% |
| Contains more WaterWater | +707.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +440% |
| Contains more Poly. FatPolyunsaturated fat | +70% |
| Contains less Sat. FatSaturated fat | -52.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 21.4mg | 0.52mg | 261% |
| Magnesium | 770mg | 18mg | 179% |
| Manganese | 4.3mg | 0.371mg | 171% |
| Folate | 580µg | 16µg | 141% |
| Calcium | 625mg | 14mg | 61% |
| Vitamin B5 | 3.018mg | 0.311mg | 54% |
| Copper | 0.61mg | 0.152mg | 51% |
| Zinc | 5.8mg | 0.2mg | 51% |
| Vitamin E | 5mg | 0.34mg | 31% |
| Carbs | 80.88g | 27.48g | 18% |
| Vitamin K | 24.4µg | 2.3µg | 18% |
| Fiber | 7.7g | 3.9g | 15% |
| Vitamin B2 | 0.222mg | 0.028mg | 15% |
| Vitamin C | 0mg | 12.1mg | 13% |
| Potassium | 1125mg | 670mg | 13% |
| Selenium | 7.4µg | 0.7µg | 12% |
| Calories | 306kcal | 116kcal | 10% |
| Choline | 63.3mg | 16.2mg | 9% |
| Protein | 6.21g | 1.49g | 9% |
| Vitamin B1 | 0.01mg | 0.095mg | 7% |
| Vitamin B6 | 0.303mg | 0.228mg | 6% |
| Sodium | 102mg | 8mg | 4% |
| Vitamin B3 | 0.202mg | 0.552mg | 2% |
| Vitamin A | 0µg | 6µg | 1% |
| Fats | 0.3g | 0.14g | 0% |
| Net carbs | 73.18g | 23.58g | N/A |
| Sugar | 2.97g | 0.49g | N/A |
| Phosphorus | 52mg | 49mg | 0% |
| Saturated fat | 0.061g | 0.029g | 0% |
| Monounsaturated fat | 0.027g | 0.005g | 0% |
| Polyunsaturated fat | 0.102g | 0.06g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% | |
| Omega-3 - EPA | 0.087g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
72%
14%
Minerals Daily Need Coverage Score
264%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 94mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Agar is lower in glycemic index (difference - 51)
Which food is cheaper?
Agar is cheaper (difference - $0.2)
Which food is richer in minerals?
Agar is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.