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  6. Agar vs. Yam

Agar vs. Yam — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Agar vs Yam 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.
Agar
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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%
~equal in Phosphorus ~49mg

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.
Agar
Agar
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +850%
Contains more Vitamin B3Vitamin B3 +173.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agar Yam 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%
Protein 6.21g 1.49g 9%
Choline 63.3mg 16.2mg 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%
Protein per 100 calories 2g 1.3g N/A
Calories per 10 g protein 493kcal 779kcal N/A
Weight per 100 calories 33g 86g N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
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
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +440%
Contains more Poly. FatPolyunsaturated fat +70%
Contains less Sat. FatSaturated fat -52.5%

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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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.