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.
Infographic
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
