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

Coconut vs. Yam — In-Depth Nutrition Comparison

Compare

A recap on differences between Coconut and Yam

  • Coconut has more Manganese, Copper, Iron, Fiber, Selenium, and Phosphorus, however, Yam is higher in Vitamin B6, Vitamin C, and Potassium.
  • Coconut covers your daily Saturated Fat needs 148% more than Yam.
  • Yam contains 14 times less Selenium than Coconut. Coconut contains 10.1µg of Selenium, while Yam contains 0.7µg.
  • Yam has less Saturated Fat.

Food varieties used in this article are Nuts, coconut meat, raw and Yam, raw.

Infographic

Coconut 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.
Coconut
Coconut
7
:
3
Yam
Yam
Contains more Iron +350%
Contains more Magnesium +52.4%
Contains more Phosphorus +105.5%
Contains more Zinc +358.3%
Contains more Copper +144.4%
Contains more Manganese +277.8%
Contains more Selenium +1342.9%
Contains more Calcium +21.4%
Contains more Potassium +129.2%
Contains less Sodium -55%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +350%
Contains more Magnesium +52.4%
Contains more Phosphorus +105.5%
Contains more Zinc +358.3%
Contains more Copper +144.4%
Contains more Manganese +277.8%
Contains more Selenium +1342.9%
Contains more Calcium +21.4%
Contains more Potassium +129.2%
Contains less Sodium -55%

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.
Coconut
Coconut
1
:
9
Yam
Yam
Contains more Folate +13%
Contains more Vitamin A +∞%
Contains more Vitamin E +45.8%
Contains more Vitamin C +418.2%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B2 +60%
Contains more Vitamin B6 +442.6%
Contains more Vitamin K +1050%
Equal in Vitamin B3 - 0.552
Equal in Vitamin B5 - 0.314
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
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 Folate +13%
Contains more Vitamin A +∞%
Contains more Vitamin E +45.8%
Contains more Vitamin C +418.2%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B2 +60%
Contains more Vitamin B6 +442.6%
Contains more Vitamin K +1050%
Equal in Vitamin B3 - 0.552
Equal in Vitamin B5 - 0.314

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Yam
Yam
Contains more Protein +117.6%
Contains more Fats +19600%
Contains more Other +17.1%
Contains more Carbs +83.1%
Contains more Water +48.1%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +117.6%
Contains more Fats +19600%
Contains more Other +17.1%
Contains more Carbs +83.1%
Contains more Water +48.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +23650%
Contains more Polyunsaturated fat +381.6%
Contains less Saturated Fat -99.9%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +23650%
Contains more Polyunsaturated fat +381.6%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Yam Opinion
Net carbs 6.23g 23.78g Yam
Protein 3.33g 1.53g Coconut
Fats 33.49g 0.17g Coconut
Carbs 15.23g 27.88g Yam
Calories 354kcal 118kcal Coconut
Sugar 6.23g 0.5g Yam
Fiber 9g 4.1g Coconut
Calcium 14mg 17mg Yam
Iron 2.43mg 0.54mg Coconut
Magnesium 32mg 21mg Coconut
Phosphorus 113mg 55mg Coconut
Potassium 356mg 816mg Yam
Sodium 20mg 9mg Yam
Zinc 1.1mg 0.24mg Coconut
Copper 0.435mg 0.178mg Coconut
Manganese 1.5mg 0.397mg Coconut
Selenium 10.1µg 0.7µg Coconut
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.24mg 0.35mg Yam
Vitamin C 3.3mg 17.1mg Yam
Vitamin B1 0.066mg 0.112mg Yam
Vitamin B2 0.02mg 0.032mg Yam
Vitamin B3 0.54mg 0.552mg Yam
Vitamin B5 0.3mg 0.314mg Yam
Vitamin B6 0.054mg 0.293mg Yam
Folate 26µg 23µg Coconut
Vitamin K 0.2µg 2.3µg Yam
Tryptophan 0.039mg 0.012mg Coconut
Threonine 0.121mg 0.054mg Coconut
Isoleucine 0.131mg 0.052mg Coconut
Leucine 0.247mg 0.096mg Coconut
Lysine 0.147mg 0.059mg Coconut
Methionine 0.062mg 0.021mg Coconut
Phenylalanine 0.169mg 0.071mg Coconut
Valine 0.202mg 0.062mg Coconut
Histidine 0.077mg 0.034mg Coconut
Saturated Fat 29.698g 0.037g Yam
Monounsaturated Fat 1.425g 0.006g Coconut
Polyunsaturated fat 0.366g 0.076g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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
8%
Coconut
19%
Yam
Minerals Daily Need Coverage Score
63%
Coconut
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 5.73g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 29.661g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 8)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.4)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.