Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Chestnut
  5. Compare
  6. Chestnut vs. Yam

Chestnut vs. Yam — In-Depth Nutrition Comparison

Compare

Important differences between chestnut and yam

  • Chestnut has more copper, manganese, iron, vitamin C, magnesium, phosphorus, and vitamin B2 than yam.
  • Chestnut's daily need coverage for copper is 33% more.
  • Chestnut contains 3 times more vitamin B2 than yam. Chestnut contains 0.104mg of vitamin B2, while yam contains 0.032mg.

The food varieties used in the comparison are Nuts, chestnuts, european, boiled, and steamed and Yam, raw.

Infographic

Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 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 +157.1%
Contains more CalciumCalcium +170.6%
Contains more IronIron +220.4%
Contains more CopperCopper +165.2%
Contains more PhosphorusPhosphorus +80%
Contains more ManganeseManganese +115.1%
Contains more PotassiumPotassium +14.1%
Contains less SodiumSodium -66.7%
~equal in Zinc ~0.24mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 +56.1%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more FolateFolate +65.2%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B6Vitamin B6 +25.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Yam DV% diff.
Copper 0.472mg 0.178mg 33%
Manganese 0.854mg 0.397mg 20%
Fiber 4.1g 16%
Iron 1.73mg 0.54mg 15%
Vitamin C 26.7mg 17.1mg 11%
Magnesium 54mg 21mg 8%
Phosphorus 99mg 55mg 6%
Vitamin B2 0.104mg 0.032mg 6%
Vitamin B6 0.233mg 0.293mg 5%
Folate 38µg 23µg 4%
Choline 16.5mg 3%
Vitamin B1 0.148mg 0.112mg 3%
Potassium 715mg 816mg 3%
Calcium 46mg 17mg 3%
Polyunsaturated fat 0.545g 0.076g 3%
Fats 1.38g 0.17g 2%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Saturated fat 0.26g 0.037g 1%
Monounsaturated fat 0.476g 0.006g 1%
Vitamin B3 0.731mg 0.552mg 1%
Calories 131kcal 118kcal 1%
Protein 2g 1.53g 1%
Selenium 0.7µg 1%
Vitamin A 1µg 7µg 1%
Sodium 27mg 9mg 1%
Carbs 27.76g 27.88g 0%
Net carbs 27.76g 23.78g N/A
Sugar 0.5g N/A
Zinc 0.25mg 0.24mg 0%
Vitamin B5 0.316mg 0.314mg 0%
Tryptophan 0.022mg 0.012mg 0%
Threonine 0.071mg 0.054mg 0%
Isoleucine 0.079mg 0.052mg 0%
Leucine 0.118mg 0.096mg 0%
Lysine 0.118mg 0.059mg 0%
Methionine 0.047mg 0.021mg 0%
Phenylalanine 0.084mg 0.071mg 0%
Valine 0.112mg 0.062mg 0%
Histidine 0.055mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Yam
Yam
3
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 +30.7%
Contains more FatsFats +711.8%
Contains more OtherOther +15.5%
~equal in Carbs ~27.88g
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +7833.3%
Contains more Poly. FatPolyunsaturated fat +617.1%
Contains less Sat. FatSaturated fat -85.8%

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.