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Avocado vs. Yam — In-Depth Nutrition Comparison

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How are avocadoes and yam different?

  • Avocadoes are richer in vitamin B5, vitamin K, folate, vitamin E, fiber, and vitamin B2, while yam is higher in manganese, potassium, and vitamin C.
  • Avocadoes cover your daily need for vitamin B5, 22% more than yam.
  • Avocadoes contain 57 times more saturated fat than yam. Avocadoes contain 2.126g of saturated fat, while yam contains 0.037g.
  • Yam has a higher glycemic index (51) than avocadoes (40).

Avocados, raw, all commercial varieties and Yam, raw types were used in this article.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Yam
Yam
4
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 more MagnesiumMagnesium +38.1%
Contains more ZincZinc +166.7%
Contains less SodiumSodium -22.2%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +68.2%
Contains more ManganeseManganese +179.6%
Contains more SeleniumSelenium +75%
~equal in Iron ~0.54mg
~equal in Copper ~0.178mg
~equal in Phosphorus ~55mg

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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Yam
Yam
4
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 EVitamin E +491.4%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +214.9%
Contains more Vitamin B5Vitamin B5 +342.4%
Contains more Vitamin KVitamin K +813%
Contains more FolateFolate +252.2%
Contains more Vitamin CVitamin C +71%
Contains more Vitamin B1Vitamin B1 +67.2%
Contains more Vitamin B6Vitamin B6 +14%
Contains more CholineCholine +16.2%
~equal in Vitamin A ~7µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Yam DV% diff.
Monounsaturated fat 9.799g 0.006g 24%
Fats 14.66g 0.17g 22%
Vitamin B5 1.389mg 0.314mg 22%
Vitamin K 21µg 2.3µg 16%
Folate 81µg 23µg 15%
Polyunsaturated fat 1.816g 0.076g 12%
Vitamin E 2.07mg 0.35mg 11%
Manganese 0.142mg 0.397mg 11%
Potassium 485mg 816mg 10%
Fiber 6.7g 4.1g 10%
Saturated fat 2.126g 0.037g 9%
Vitamin C 10mg 17.1mg 8%
Vitamin B2 0.13mg 0.032mg 8%
Vitamin B3 1.738mg 0.552mg 7%
Carbs 8.53g 27.88g 6%
Zinc 0.64mg 0.24mg 4%
Vitamin B1 0.067mg 0.112mg 4%
Vitamin B6 0.257mg 0.293mg 3%
Calories 160kcal 118kcal 2%
Magnesium 29mg 21mg 2%
Protein 2g 1.53g 1%
Copper 0.19mg 0.178mg 1%
Selenium 0.4µg 0.7µg 1%
Calcium 12mg 17mg 1%
Net carbs 1.83g 23.78g N/A
Iron 0.55mg 0.54mg 0%
Sugar 0.66g 0.5g N/A
Starch 0.11g 0%
Phosphorus 52mg 55mg 0%
Sodium 7mg 9mg 0%
Vitamin A 7µg 7µg 0%
Choline 14.2mg 16.5mg 0%
Tryptophan 0.025mg 0.012mg 0%
Threonine 0.073mg 0.054mg 0%
Isoleucine 0.084mg 0.052mg 0%
Leucine 0.143mg 0.096mg 0%
Lysine 0.132mg 0.059mg 0%
Methionine 0.038mg 0.021mg 0%
Phenylalanine 0.097mg 0.071mg 0%
Valine 0.107mg 0.062mg 0%
Histidine 0.049mg 0.034mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +30.7%
Contains more FatsFats +8523.5%
Contains more OtherOther +92.7%
Contains more CarbsCarbs +226.8%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +163216.7%
Contains more Poly. FatPolyunsaturated fat +2289.5%
Contains less Sat. FatSaturated fat -98.3%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.