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  6. Canola oil vs. Yam

Canola oil vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between canola oil and yam

  • Canola oil has more vitamin E and vitamin K, while yam has more potassium, vitamin B6, copper, vitamin C, manganese, fiber, and vitamin B1.
  • Canola oil covers your daily need for vitamin E, 114% more than yam.
  • Canola oil contains 199 times more saturated fat than yam. While canola oil contains 7.365g of saturated fat, yam contains only 0.037g.
  • Canola oil has a lower glycemic index. The glycemic index of canola oil is 0, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Oil, canola and Yam, raw.

Infographic

Canola 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Yam
Yam
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Yam
Yam
9
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 +4888.6%
Contains more Vitamin KVitamin K +3000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +8150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Yam DV% diff.
Polyunsaturated fat 28.142g 0.076g 187%
Monounsaturated fat 63.276g 0.006g 158%
Fats 100g 0.17g 154%
Vitamin E 17.46mg 0.35mg 114%
Vitamin K 71.3µg 2.3µg 58%
Calories 884kcal 118kcal 38%
Saturated fat 7.365g 0.037g 33%
Potassium 0mg 816mg 24%
Vitamin B6 0mg 0.293mg 23%
Copper 0mg 0.178mg 20%
Vitamin C 0mg 17.1mg 19%
Manganese 0mg 0.397mg 17%
Fiber 0g 4.1g 16%
Carbs 0g 27.88g 9%
Vitamin B1 0mg 0.112mg 9%
Phosphorus 0mg 55mg 8%
Iron 0mg 0.54mg 7%
Folate 0µg 23µg 6%
Vitamin B5 0mg 0.314mg 6%
Magnesium 0mg 21mg 5%
Choline 0.2mg 16.5mg 3%
Protein 0g 1.53g 3%
Vitamin B3 0mg 0.552mg 3%
Vitamin B2 0mg 0.032mg 2%
Calcium 0mg 17mg 2%
Zinc 0mg 0.24mg 2%
Selenium 0µg 0.7µg 1%
Vitamin A 0µg 7µg 1%
Net carbs 0g 23.78g N/A
Sugar 0g 0.5g N/A
Sodium 0mg 9mg 0%
Trans fat 0.395g 0g N/A
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%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Yam
Yam
4
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 +58723.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 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 +1054500%
Contains more Poly. FatPolyunsaturated fat +36928.9%
Contains less Sat. FatSaturated fat -99.5%

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.