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  6. Chestnut vs. Yam

Chestnut vs. Yam — In-Depth Nutrition Comparison

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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.
Chestnut
Chestnut
7
:
3
Yam
Yam
Contains more Calcium +170.6%
Contains more Iron +220.4%
Contains more Magnesium +157.1%
Contains more Phosphorus +80%
Contains more Copper +165.2%
Contains more Manganese +115.1%
Contains more Potassium +14.1%
Contains less Sodium -66.7%
Equal in Zinc - 0.24
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +170.6%
Contains more Iron +220.4%
Contains more Magnesium +157.1%
Contains more Phosphorus +80%
Contains more Copper +165.2%
Contains more Manganese +115.1%
Contains more Potassium +14.1%
Contains less Sodium -66.7%
Equal in Zinc - 0.24

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.
Chestnut
Chestnut
6
:
4
Yam
Yam
Contains more Vitamin C +56.1%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +32.4%
Contains more Folate +65.2%
Contains more Vitamin A +711.8%
Contains more Vitamin B6 +25.8%
Equal in Vitamin B5 - 0.314
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin C +56.1%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +32.4%
Contains more Folate +65.2%
Contains more Vitamin A +711.8%
Contains more Vitamin B6 +25.8%
Equal in Vitamin B5 - 0.314

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chestnut
Chestnut
2
:
3
Yam
Yam
Contains more Protein +30.7%
Contains more Fats +711.8%
Contains more Other +15.5%
Equal in Carbs - 27.88
Equal in Water - 69.6
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +30.7%
Contains more Fats +711.8%
Contains more Other +15.5%
Equal in Carbs - 27.88
Equal in Water - 69.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chestnut
Chestnut
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +7833.3%
Contains more Polyunsaturated fat +617.1%
Contains less Saturated Fat -85.8%
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +7833.3%
Contains more Polyunsaturated fat +617.1%
Contains less Saturated Fat -85.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Yam Opinion
Net carbs 27.76g 23.78g Chestnut
Protein 2g 1.53g Chestnut
Fats 1.38g 0.17g Chestnut
Carbs 27.76g 27.88g Yam
Calories 131kcal 118kcal Chestnut
Sugar 0.5g Chestnut
Fiber 4.1g Yam
Calcium 46mg 17mg Chestnut
Iron 1.73mg 0.54mg Chestnut
Magnesium 54mg 21mg Chestnut
Phosphorus 99mg 55mg Chestnut
Potassium 715mg 816mg Yam
Sodium 27mg 9mg Yam
Zinc 0.25mg 0.24mg Chestnut
Copper 0.472mg 0.178mg Chestnut
Manganese 0.854mg 0.397mg Chestnut
Selenium 0.7µg Yam
Vitamin A 17IU 138IU Yam
Vitamin A RAE 1µg 7µg Yam
Vitamin E 0.35mg Yam
Vitamin C 26.7mg 17.1mg Chestnut
Vitamin B1 0.148mg 0.112mg Chestnut
Vitamin B2 0.104mg 0.032mg Chestnut
Vitamin B3 0.731mg 0.552mg Chestnut
Vitamin B5 0.316mg 0.314mg Chestnut
Vitamin B6 0.233mg 0.293mg Yam
Folate 38µg 23µg Chestnut
Vitamin K 2.3µg Yam
Tryptophan 0.022mg 0.012mg Chestnut
Threonine 0.071mg 0.054mg Chestnut
Isoleucine 0.079mg 0.052mg Chestnut
Leucine 0.118mg 0.096mg Chestnut
Lysine 0.118mg 0.059mg Chestnut
Methionine 0.047mg 0.021mg Chestnut
Phenylalanine 0.084mg 0.071mg Chestnut
Valine 0.112mg 0.062mg Chestnut
Histidine 0.055mg 0.034mg Chestnut
Saturated Fat 0.26g 0.037g Yam
Monounsaturated Fat 0.476g 0.006g Chestnut
Polyunsaturated fat 0.545g 0.076g Chestnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Chestnut
19%
Yam
Minerals Daily Need Coverage Score
50%
Chestnut
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.223g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.8)
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 0.5g)
Which food is richer in minerals?
Chestnut
Chestnut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.