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  6. Castanea crenata vs. Yam

Castanea crenata vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between castanea crenata and yam

  • Castanea crenata has more manganese, copper, vitamin B1, iron, vitamin C, vitamin B2, zinc, magnesium, and folate, while yam has more potassium.
  • Castanea crenata covers your daily need for manganese, 52% more than yam.
  • Castanea crenata contains 5 times more vitamin B2 than yam. While castanea crenata contains 0.163mg of vitamin B2, yam contains only 0.032mg.

These are the specific foods used in this comparison Nuts, chestnuts, japanese, raw and Yam, raw.

Infographic

Castanea crenata 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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
Yam
Yam
3
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 +133.3%
Contains more CalciumCalcium +82.4%
Contains more IronIron +168.5%
Contains more CopperCopper +215.7%
Contains more ZincZinc +358.3%
Contains more PhosphorusPhosphorus +30.9%
Contains more ManganeseManganese +300.8%
Contains more PotassiumPotassium +148%
Contains less SodiumSodium -35.7%

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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
Yam
Yam
5
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 CVitamin C +53.8%
Contains more Vitamin B1Vitamin B1 +207.1%
Contains more Vitamin B2Vitamin B2 +409.4%
Contains more Vitamin B3Vitamin B3 +171.7%
Contains more FolateFolate +104.3%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B5Vitamin B5 +52.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Castanea crenata Yam DV% diff.
Manganese 1.591mg 0.397mg 52%
Copper 0.562mg 0.178mg 43%
Vitamin B1 0.344mg 0.112mg 19%
Fiber 4.1g 16%
Potassium 329mg 816mg 14%
Iron 1.45mg 0.54mg 11%
Vitamin C 26.3mg 17.1mg 10%
Vitamin B2 0.163mg 0.032mg 10%
Zinc 1.1mg 0.24mg 8%
Magnesium 49mg 21mg 7%
Folate 47µg 23µg 6%
Vitamin B3 1.5mg 0.552mg 6%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Vitamin B5 0.206mg 0.314mg 2%
Calories 154kcal 118kcal 2%
Carbs 34.91g 27.88g 2%
Phosphorus 72mg 55mg 2%
Vitamin A 2µg 7µg 1%
Monounsaturated fat 0.278g 0.006g 1%
Selenium 0.7µg 1%
Protein 2.25g 1.53g 1%
Calcium 31mg 17mg 1%
Vitamin B6 0.283mg 0.293mg 1%
Fats 0.53g 0.17g 1%
Net carbs 34.91g 23.78g N/A
Sugar 0.5g N/A
Sodium 14mg 9mg 0%
Saturated fat 0.078g 0.037g 0%
Polyunsaturated fat 0.138g 0.076g 0%
Tryptophan 0.032mg 0.012mg 0%
Threonine 0.09mg 0.054mg 0%
Isoleucine 0.111mg 0.052mg 0%
Leucine 0.139mg 0.096mg 0%
Lysine 0.147mg 0.059mg 0%
Methionine 0.054mg 0.021mg 0%
Phenylalanine 0.088mg 0.071mg 0%
Valine 0.134mg 0.062mg 0%
Histidine 0.056mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 g
Yam
Yam
1
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 +47.1%
Contains more FatsFats +211.8%
Contains more CarbsCarbs +25.2%
Contains more WaterWater +13.3%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 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 +4533.3%
Contains more Poly. FatPolyunsaturated fat +81.6%
Contains less Sat. FatSaturated fat -52.6%

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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.