Brown sugar vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between brown sugar and yam
- Brown sugar has more calcium; however, yam is higher in potassium, vitamin B6, vitamin C, fiber, copper, manganese, vitamin B1, phosphorus, and folate.
- Yam covers your daily potassium needs 20% more than brown sugar.
- Yam contains 5 times less calcium than brown sugar. Brown sugar contains 83mg of calcium, while yam contains 17mg.
- The glycemic index of brown sugar is higher.
Food varieties used in this article are Sugars, brown and Yam, raw.
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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 more CalciumCalcium | +388.2% |
| Contains more IronIron | +31.5% |
| Contains more SeleniumSelenium | +71.4% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more PotassiumPotassium | +513.5% |
| Contains more CopperCopper | +278.7% |
| Contains more ZincZinc | +700% |
| Contains more PhosphorusPhosphorus | +1275% |
| Contains less SodiumSodium | -67.9% |
| Contains more ManganeseManganese | +520.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +401.8% |
| Contains more Vitamin B5Vitamin B5 | +137.9% |
| Contains more Vitamin B6Vitamin B6 | +614.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2200% |
| Contains more CholineCholine | +617.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 98.09g | 27.88g | 23% |
| Potassium | 133mg | 816mg | 20% |
| Vitamin B6 | 0.041mg | 0.293mg | 19% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Fiber | 0g | 4.1g | 16% |
| Copper | 0.047mg | 0.178mg | 15% |
| Manganese | 0.064mg | 0.397mg | 14% |
| Calories | 380kcal | 118kcal | 13% |
| Vitamin B1 | 0mg | 0.112mg | 9% |
| Calcium | 83mg | 17mg | 7% |
| Phosphorus | 4mg | 55mg | 7% |
| Folate | 1µg | 23µg | 6% |
| Vitamin B5 | 0.132mg | 0.314mg | 4% |
| Protein | 0.12g | 1.53g | 3% |
| Magnesium | 9mg | 21mg | 3% |
| Choline | 2.3mg | 16.5mg | 3% |
| Vitamin B3 | 0.11mg | 0.552mg | 3% |
| Iron | 0.71mg | 0.54mg | 2% |
| Vitamin B2 | 0mg | 0.032mg | 2% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Vitamin E | 0mg | 0.35mg | 2% |
| Zinc | 0.03mg | 0.24mg | 2% |
| Selenium | 1.2µg | 0.7µg | 1% |
| Sodium | 28mg | 9mg | 1% |
| Polyunsaturated fat | 0g | 0.076g | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Fructose | 1.11g | 1% | |
| Fats | 0g | 0.17g | 0% |
| Net carbs | 98.09g | 23.78g | N/A |
| Sugar | 97.02g | 0.5g | N/A |
| Saturated fat | 0g | 0.037g | 0% |
| Monounsaturated fat | 0g | 0.006g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.12 g
Fats:
0 g
Carbs:
98.09 g
Water:
1.34 g
Other:
0.45 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more CarbsCarbs | +251.8% |
| Contains more ProteinProtein | +1175% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +5094% |
| Contains more OtherOther | +82.2% |