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  6. Banana vs. Yam

Banana vs. Yam — In-Depth Nutrition Comparison

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Differences between bananas and yam

  • Bananas are higher in vitamin B6; however, yam is richer in potassium, copper, vitamin C, vitamin B1, fiber, and manganese.
  • Yam's daily need coverage for potassium is 13% higher.

The food types used in this comparison are Bananas, raw and Yam, raw.

Infographic

Banana 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.
Banana
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Yam
Yam
7
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 +28.6%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +42.9%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +127.9%
Contains more IronIron +107.7%
Contains more CopperCopper +128.2%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +47%

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.
Banana
Banana
3
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Yam
Yam
7
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 B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +20.5%
Contains more Vitamin B6Vitamin B6 +25.3%
Contains more Vitamin CVitamin C +96.6%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +261.3%
Contains more Vitamin KVitamin K +360%
Contains more FolateFolate +15%
Contains more CholineCholine +68.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Yam DV% diff.
Potassium 358mg 816mg 13%
Copper 0.078mg 0.178mg 11%
Vitamin C 8.7mg 17.1mg 9%
Vitamin B1 0.031mg 0.112mg 7%
Vitamin B6 0.367mg 0.293mg 6%
Manganese 0.27mg 0.397mg 6%
Fiber 2.6g 4.1g 6%
Fructose 4.85g 6%
Phosphorus 22mg 55mg 5%
Iron 0.26mg 0.54mg 4%
Vitamin B2 0.073mg 0.032mg 3%
Carbs 22.84g 27.88g 2%
Vitamin K 0.5µg 2.3µg 2%
Starch 5.38g 2%
Vitamin E 0.1mg 0.35mg 2%
Calcium 5mg 17mg 1%
Protein 1.09g 1.53g 1%
Choline 9.8mg 16.5mg 1%
Folate 20µg 23µg 1%
Vitamin B3 0.665mg 0.552mg 1%
Calories 89kcal 118kcal 1%
Selenium 1µg 0.7µg 1%
Zinc 0.15mg 0.24mg 1%
Magnesium 27mg 21mg 1%
Fats 0.33g 0.17g 0%
Net carbs 20.24g 23.78g N/A
Sugar 12.23g 0.5g N/A
Sodium 1mg 9mg 0%
Vitamin A 3µg 7µg 0%
Vitamin B5 0.334mg 0.314mg 0%
Saturated fat 0.112g 0.037g 0%
Monounsaturated fat 0.032g 0.006g 0%
Polyunsaturated fat 0.073g 0.076g 0%
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.028mg 0.054mg 0%
Isoleucine 0.028mg 0.052mg 0%
Leucine 0.068mg 0.096mg 0%
Lysine 0.05mg 0.059mg 0%
Methionine 0.008mg 0.021mg 0%
Phenylalanine 0.049mg 0.071mg 0%
Valine 0.047mg 0.062mg 0%
Histidine 0.077mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
3
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +94.1%
Contains more ProteinProtein +40.4%
Contains more CarbsCarbs +22.1%
~equal in Water ~69.6g
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Yam
Yam
2
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 +433.3%
Contains less Sat. FatSaturated fat -67%
~equal in Polyunsaturated fat ~0.076g

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.