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Babassu oil vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Babassu oil and Yam

  • Babassu oil has more Vitamin E , however, Yam is higher in Potassium, Vitamin B6, Vitamin C, Fiber, Vitamin B1, Phosphorus, Iron, and Vitamin B5.
  • Babassu oil covers your daily Saturated Fat needs 406% more than Yam.
  • Yam contains 55 times less Vitamin E than Babassu oil. Babassu oil contains 19.1mg of Vitamin E , while Yam contains 0.35mg.
  • Yam has less Saturated Fat.

Food varieties used in this article are Oil, babassu and Yam, raw.

Infographic

Babassu oil 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.
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%

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.
:
10
Yam
Contains more Vitamin E +5357.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin E +5357.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +58723.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Fats +58723.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +189900%
Contains more Polyunsaturated fat +2005.3%
Contains less Saturated Fat -100%
86% 12% 2%
Saturated Fat: 81.2 g
Monounsaturated Fat: 11.4 g
Polyunsaturated fat: 1.6 g
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +189900%
Contains more Polyunsaturated fat +2005.3%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Babassu oil Yam Opinion
Net carbs 0g 23.78g Yam
Protein 0g 1.53g Yam
Fats 100g 0.17g Babassu oil
Carbs 0g 27.88g Yam
Calories 884kcal 118kcal Babassu oil
Sugar 0g 0.5g Babassu oil
Fiber 0g 4.1g Yam
Calcium 0mg 17mg Yam
Iron 0mg 0.54mg Yam
Magnesium 0mg 21mg Yam
Phosphorus 0mg 55mg Yam
Potassium 0mg 816mg Yam
Sodium 0mg 9mg Babassu oil
Zinc 0mg 0.24mg Yam
Copper 0.178mg Yam
Manganese 0.397mg Yam
Selenium 0µg 0.7µg Yam
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 19.1mg 0.35mg Babassu oil
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0mg 0.112mg Yam
Vitamin B2 0mg 0.032mg Yam
Vitamin B3 0mg 0.552mg Yam
Vitamin B5 0mg 0.314mg Yam
Vitamin B6 0mg 0.293mg Yam
Folate 0µg 23µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0mg 0.012mg Yam
Threonine 0mg 0.054mg Yam
Isoleucine 0mg 0.052mg Yam
Leucine 0mg 0.096mg Yam
Lysine 0mg 0.059mg Yam
Methionine 0mg 0.021mg Yam
Phenylalanine 0mg 0.071mg Yam
Valine 0mg 0.062mg Yam
Histidine 0mg 0.034mg Yam
Saturated Fat 81.2g 0.037g Yam
Monounsaturated Fat 11.4g 0.006g Babassu oil
Polyunsaturated fat 1.6g 0.076g Babassu oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Babassu oil Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Babassu oil
19%
Yam
Minerals Daily Need Coverage Score
0%
Babassu oil
26%
Yam

Comparison summary

Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 81.163g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.3)
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 is lower in Sugar?
Babassu oil
Babassu oil is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 51)
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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.