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Blueberry pie vs. Yam — In-Depth Nutrition Comparison

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What are the differences between blueberry pie and yam?

  • Blueberry pie is higher in vitamin B1, selenium, iron, and vitamin B2, yet yam is higher in potassium, vitamin B6, vitamin C, and copper.
  • Blueberry pie's daily need coverage for vitamin B1 is 12741% more.
  • Blueberry pie has 79 times more saturated fat than yam. While blueberry pie has 2.911g of saturated fat, yam has only 0.037g.

We used Pie, blueberry, prepared from recipe and Yam, raw types in this article.

Infographic

Blueberry pie 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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Yam
Yam
8
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 IronIron +127.8%
Contains more SeleniumSelenium +957.1%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +1532%
Contains more CopperCopper +165.7%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +32.3%

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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
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 B1Vitamin B1 +136507.1%
Contains more Vitamin B2Vitamin B2 +312.5%
Contains more Vitamin B3Vitamin B3 +116.3%
Contains more Vitamin CVitamin C +2342.9%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B5Vitamin B5 +153.2%
Contains more Vitamin B6Vitamin B6 +761.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 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 ProteinProtein +76.5%
Contains more FatsFats +6900%
Contains more CarbsCarbs +20.2%
Contains more WaterWater +35.9%
Contains more OtherOther +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 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 +85250%
Contains more Poly. FatPolyunsaturated fat +3952.6%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry pie Yam DV% diff.
Vitamin B1 153mg 0.112mg 12741%
Potassium 50mg 816mg 23%
Polyunsaturated fat 3.08g 0.076g 20%
Vitamin B6 0.034mg 0.293mg 20%
Fats 11.9g 0.17g 18%
Vitamin C 0.7mg 17.1mg 18%
Fiber 4.1g 16%
Monounsaturated fat 5.121g 0.006g 13%
Saturated fat 2.911g 0.037g 13%
Copper 0.067mg 0.178mg 12%
Selenium 7.4µg 0.7µg 12%
Iron 1.23mg 0.54mg 9%
Sodium 185mg 9mg 8%
Vitamin B2 0.132mg 0.032mg 8%
Calories 245kcal 118kcal 6%
Phosphorus 30mg 55mg 4%
Vitamin B3 1.194mg 0.552mg 4%
Manganese 0.3mg 0.397mg 4%
Vitamin B5 0.124mg 0.314mg 4%
Magnesium 8mg 21mg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Protein 2.7g 1.53g 2%
Vitamin K 2.3µg 2%
Carbs 33.5g 27.88g 2%
Calcium 7mg 17mg 1%
Vitamin A 2µg 7µg 1%
Net carbs 33.5g 23.78g N/A
Sugar 0.5g N/A
Zinc 0.2mg 0.24mg 0%
Folate 23µg 23µg 0%
Tryptophan 0.029mg 0.012mg 0%
Threonine 0.073mg 0.054mg 0%
Isoleucine 0.09mg 0.052mg 0%
Leucine 0.179mg 0.096mg 0%
Lysine 0.057mg 0.059mg 0%
Methionine 0.046mg 0.021mg 0%
Phenylalanine 0.127mg 0.071mg 0%
Valine 0.108mg 0.062mg 0%
Histidine 0.056mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry pie Yam
Low Calories diet ok
Low Fats diet ok
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
2949%
Blueberry pie
18%
Yam
Minerals Daily Need Coverage Score
20%
Blueberry pie
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 176mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 2.874g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 8)
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?
Blueberry pie
Blueberry pie is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Blueberry pie
Blueberry pie is cheaper (difference - $0.2)
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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.