Apple pie vs. Yam — In-Depth Nutrition Comparison
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The main differences between apple pie and yam
- Apple pie has more vitamin B2 and iron; however, yam has more potassium, vitamin B6, vitamin C, copper, fiber, and manganese.
- Daily need coverage for potassium for yam is 22% higher.
- Yam has 103 times less saturated fat than apple pie. Apple pie has 3.797g of saturated fat, while yam has 0.037g.
Food types used in this article are Pie, apple, commercially prepared, unenriched flour and Yam, raw.
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 IronIron | +124.1% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +54.5% |
| Contains more PotassiumPotassium | +1155.4% |
| Contains more CopperCopper | +287% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +129.2% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +118.1% |
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 AVitamin A | +314.3% |
| Contains more Vitamin B1Vitamin B1 | +19.6% |
| Contains more Vitamin B2Vitamin B2 | +393.8% |
| Contains more Vitamin B3Vitamin B3 | +103.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +434.4% |
| Contains more Vitamin B5Vitamin B5 | +163.9% |
| Contains more Vitamin B6Vitamin B6 | +671.1% |
| Contains more FolateFolate | +475% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.2% |
| Contains more FatsFats | +6370.6% |
| Contains more CarbsCarbs | +22% |
| Contains more WaterWater | +33.3% |
~equal in
Other
~0.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +73033.3% |
| Contains more Poly. FatPolyunsaturated fat | +2792.1% |
| Contains less Sat. FatSaturated fat | -99% |
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 Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Potassium | 65mg | 816mg | 22% |
| Vitamin B6 | 0.038mg | 0.293mg | 20% |
| Fats | 11g | 0.17g | 17% |
| Saturated fat | 3.797g | 0.037g | 17% |
| Vitamin C | 3.2mg | 17.1mg | 15% |
| Copper | 0.046mg | 0.178mg | 15% |
| Polyunsaturated fat | 2.198g | 0.076g | 14% |
| Monounsaturated fat | 4.388g | 0.006g | 11% |
| Sodium | 266mg | 9mg | 11% |
| Vitamin B2 | 0.158mg | 0.032mg | 10% |
| Fiber | 1.6g | 4.1g | 10% |
| Manganese | 0.182mg | 0.397mg | 9% |
| Iron | 1.21mg | 0.54mg | 8% |
| Calories | 237kcal | 118kcal | 6% |
| Folate | 4µg | 23µg | 5% |
| Vitamin B5 | 0.119mg | 0.314mg | 4% |
| Vitamin B3 | 1.123mg | 0.552mg | 4% |
| Phosphorus | 24mg | 55mg | 4% |
| Magnesium | 7mg | 21mg | 3% |
| Choline | 16.5mg | 3% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin B1 | 0.134mg | 0.112mg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin A | 29µg | 7µg | 2% |
| Carbs | 34g | 27.88g | 2% |
| Protein | 1.9g | 1.53g | 1% |
| Calcium | 11mg | 17mg | 1% |
| Selenium | 0.7µg | 1% | |
| Zinc | 0.16mg | 0.24mg | 1% |
| Net carbs | 32.4g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Tryptophan | 0.026mg | 0.012mg | 0% |
| Threonine | 0.054mg | 0.054mg | 0% |
| Isoleucine | 0.073mg | 0.052mg | 0% |
| Leucine | 0.129mg | 0.096mg | 0% |
| Lysine | 0.07mg | 0.059mg | 0% |
| Methionine | 0.032mg | 0.021mg | 0% |
| Phenylalanine | 0.088mg | 0.071mg | 0% |
| Valine | 0.084mg | 0.062mg | 0% |
| Histidine | 0.038mg | 0.034mg | 0% |
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
10%
18%
Minerals Daily Need Coverage Score
15%
26%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 257mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 3.76g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is lower in Sugar?
Apple pie is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Apple pie is lower in glycemic index (difference - 10)
Which food is cheaper?
Apple pie is cheaper (difference - $0.2)
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.