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Apple vs. Yam — In-Depth Nutrition Comparison

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The main differences between apples and yam

  • Apples contain less potassium, vitamin B6, copper, manganese, vitamin C, vitamin B1, fiber, phosphorus, iron, and vitamin B5 than yam.
  • Daily need coverage for potassium for yam is 21% higher.
  • Yam has a higher glycemic index than apples.

Food types used in this article are Apples, raw, with skin and Yam, raw.

Infographic

Apple 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.
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Yam
Yam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +662.6%
Contains more IronIron +350%
Contains more CopperCopper +559.3%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +1034.3%
Contains more SeleniumSelenium +∞%

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.
Apple
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Yam
Yam
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +271.7%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +94.4%
Contains more Vitamin B1Vitamin B1 +558.8%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B3Vitamin B3 +506.6%
Contains more Vitamin B5Vitamin B5 +414.8%
Contains more Vitamin B6Vitamin B6 +614.6%
Contains more FolateFolate +666.7%
Contains more CholineCholine +385.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +22.9%
Contains more ProteinProtein +488.5%
Contains more CarbsCarbs +101.9%
Contains more OtherOther +310%
~equal in Fats ~0.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
2
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -24.3%
Contains more Mono. FatMonounsaturated fat +16.7%
Contains more Poly. FatPolyunsaturated fat +49%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Yam DV% diff.
Potassium 107mg 816mg 21%
Vitamin B6 0.041mg 0.293mg 19%
Copper 0.027mg 0.178mg 17%
Manganese 0.035mg 0.397mg 16%
Vitamin C 4.6mg 17.1mg 14%
Vitamin B1 0.017mg 0.112mg 8%
Fiber 2.4g 4.1g 7%
Fructose 5.9g 7%
Phosphorus 11mg 55mg 6%
Folate 3µg 23µg 5%
Carbs 13.81g 27.88g 5%
Iron 0.12mg 0.54mg 5%
Vitamin B5 0.061mg 0.314mg 5%
Magnesium 5mg 21mg 4%
Calories 52kcal 118kcal 3%
Protein 0.26g 1.53g 3%
Vitamin B3 0.091mg 0.552mg 3%
Choline 3.4mg 16.5mg 2%
Zinc 0.04mg 0.24mg 2%
Calcium 6mg 17mg 1%
Selenium 0µg 0.7µg 1%
Vitamin E 0.18mg 0.35mg 1%
Fats 0.17g 0.17g 0%
Net carbs 11.41g 23.78g N/A
Sugar 10.39g 0.5g N/A
Starch 0.05g 0%
Sodium 1mg 9mg 0%
Vitamin A 3µg 7µg 0%
Vitamin B2 0.026mg 0.032mg 0%
Vitamin K 2.2µg 2.3µg 0%
Saturated fat 0.028g 0.037g 0%
Monounsaturated fat 0.007g 0.006g 0%
Polyunsaturated fat 0.051g 0.076g 0%
Tryptophan 0.001mg 0.012mg 0%
Threonine 0.006mg 0.054mg 0%
Isoleucine 0.006mg 0.052mg 0%
Leucine 0.013mg 0.096mg 0%
Lysine 0.012mg 0.059mg 0%
Methionine 0.001mg 0.021mg 0%
Phenylalanine 0.006mg 0.071mg 0%
Valine 0.012mg 0.062mg 0%
Histidine 0.005mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Yam
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

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
4%
Apple
18%
Yam
Minerals Daily Need Coverage Score
4%
Apple
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 9.89g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.