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  6. Figs vs. Yam

Figs vs. Yam — In-Depth Nutrition Comparison

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Significant differences between Figs and Yam

  • The amount of Potassium, Vitamin C, Vitamin B6, Copper, Manganese, and Phosphorus in Yam is higher than in Figs.
  • Yam covers your daily Potassium needs 17% more than Figs.
  • Yam has 33 times less Sugar than Figs. Figs have 16.26g of Sugar, while Yam has 0.5g.

Specific food types used in this comparison are Figs, raw and Yam, raw.

Infographic

Figs 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.
Figs
Figs
2
:
8
Yam
Yam
Contains more Calcium +105.9%
Contains less Sodium -88.9%
Contains more Iron +45.9%
Contains more Magnesium +23.5%
Contains more Phosphorus +292.9%
Contains more Potassium +251.7%
Contains more Zinc +60%
Contains more Copper +154.3%
Contains more Manganese +210.2%
Contains more Selenium +250%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +105.9%
Contains less Sodium -88.9%
Contains more Iron +45.9%
Contains more Magnesium +23.5%
Contains more Phosphorus +292.9%
Contains more Potassium +251.7%
Contains more Zinc +60%
Contains more Copper +154.3%
Contains more Manganese +210.2%
Contains more Selenium +250%

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.
Figs
Figs
3
:
7
Yam
Yam
Contains more Vitamin B2 +56.3%
Contains more Vitamin K +104.3%
Contains more Vitamin E +218.2%
Contains more Vitamin C +755%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B3 +38%
Contains more Vitamin B6 +159.3%
Contains more Folate +283.3%
Equal in Vitamin A - 138
Equal in Vitamin B5 - 0.314
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
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 B2 +56.3%
Contains more Vitamin K +104.3%
Contains more Vitamin E +218.2%
Contains more Vitamin C +755%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B3 +38%
Contains more Vitamin B6 +159.3%
Contains more Folate +283.3%
Equal in Vitamin A - 138
Equal in Vitamin B5 - 0.314

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
2
:
3
Yam
Yam
Contains more Fats +76.5%
Contains more Water +13.7%
Contains more Protein +104%
Contains more Carbs +45.4%
Contains more Other +24.2%
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 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 Fats +76.5%
Contains more Water +13.7%
Contains more Protein +104%
Contains more Carbs +45.4%
Contains more Other +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +1000%
Contains more Polyunsaturated fat +89.5%
Contains less Saturated Fat -38.3%
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +1000%
Contains more Polyunsaturated fat +89.5%
Contains less Saturated Fat -38.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Yam Opinion
Net carbs 16.28g 23.78g Yam
Protein 0.75g 1.53g Yam
Fats 0.3g 0.17g Figs
Carbs 19.18g 27.88g Yam
Calories 74kcal 118kcal Yam
Sugar 16.26g 0.5g Yam
Fiber 2.9g 4.1g Yam
Calcium 35mg 17mg Figs
Iron 0.37mg 0.54mg Yam
Magnesium 17mg 21mg Yam
Phosphorus 14mg 55mg Yam
Potassium 232mg 816mg Yam
Sodium 1mg 9mg Figs
Zinc 0.15mg 0.24mg Yam
Copper 0.07mg 0.178mg Yam
Manganese 0.128mg 0.397mg Yam
Selenium 0.2µg 0.7µg Yam
Vitamin A 142IU 138IU Figs
Vitamin A RAE 7µg 7µg
Vitamin E 0.11mg 0.35mg Yam
Vitamin C 2mg 17.1mg Yam
Vitamin B1 0.06mg 0.112mg Yam
Vitamin B2 0.05mg 0.032mg Figs
Vitamin B3 0.4mg 0.552mg Yam
Vitamin B5 0.3mg 0.314mg Yam
Vitamin B6 0.113mg 0.293mg Yam
Folate 6µg 23µg Yam
Vitamin K 4.7µg 2.3µg Figs
Tryptophan 0.006mg 0.012mg Yam
Threonine 0.024mg 0.054mg Yam
Isoleucine 0.023mg 0.052mg Yam
Leucine 0.033mg 0.096mg Yam
Lysine 0.03mg 0.059mg Yam
Methionine 0.006mg 0.021mg Yam
Phenylalanine 0.018mg 0.071mg Yam
Valine 0.028mg 0.062mg Yam
Histidine 0.011mg 0.034mg Yam
Saturated Fat 0.06g 0.037g Yam
Monounsaturated Fat 0.066g 0.006g Figs
Polyunsaturated fat 0.144g 0.076g Figs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs 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
9%
Figs
19%
Yam
Minerals Daily Need Coverage Score
11%
Figs
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 15.76g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 10)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 8mg)
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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.