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Edible mushroom vs. Yam — In-Depth Nutrition Comparison

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Differences between edible mushroom and yam

  • Edible mushroom is higher in vitamin B2, vitamin B5, vitamin B3, selenium, and copper; however, yam is richer in vitamin C, manganese, potassium, vitamin B6, and fiber.
  • Edible mushroom's daily need coverage for vitamin B2 is 28% higher.
  • Edible mushroom has 13 times more selenium than yam. While edible mushroom has 9.3µg of selenium, yam has only 0.7µg.
  • Edible mushroom has a lower glycemic index (32) than yam (51).

The food types used in this comparison are Mushrooms, white, raw and Yam, raw.

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Yam
Yam
4
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 CopperCopper +78.7%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +56.4%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +1228.6%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +156.6%
Contains more ManganeseManganese +744.7%
~equal in Iron ~0.54mg

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Yam
Yam
7
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1156.3%
Contains more Vitamin B3Vitamin B3 +553.4%
Contains more Vitamin B5Vitamin B5 +376.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +714.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +38.3%
Contains more Vitamin B6Vitamin B6 +181.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +35.3%
~equal in Choline ~16.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 +102%
Contains more FatsFats +100%
Contains more WaterWater +32.8%
Contains more CarbsCarbs +755.2%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Yam
Yam
2
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 Poly. FatPolyunsaturated fat +110.5%
Contains less Sat. FatSaturated fat -26%
Contains more Mono. FatMonounsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edible mushroom Yam DV% diff.
Vitamin B2 0.402mg 0.032mg 28%
Vitamin B5 1.497mg 0.314mg 24%
Vitamin B3 3.607mg 0.552mg 19%
Vitamin C 2.1mg 17.1mg 17%
Selenium 9.3µg 0.7µg 16%
Copper 0.318mg 0.178mg 16%
Vitamin B6 0.104mg 0.293mg 15%
Potassium 318mg 816mg 15%
Manganese 0.047mg 0.397mg 15%
Fiber 1g 4.1g 12%
Carbs 3.26g 27.88g 8%
Calories 22kcal 118kcal 5%
Phosphorus 86mg 55mg 4%
Protein 3.09g 1.53g 3%
Vitamin B1 0.081mg 0.112mg 3%
Zinc 0.52mg 0.24mg 3%
Magnesium 9mg 21mg 3%
Vitamin K 0µg 2.3µg 2%
Vitamin B12 0.04µg 0µg 2%
Folate 17µg 23µg 2%
Vitamin E 0.01mg 0.35mg 2%
Polyunsaturated fat 0.16g 0.076g 1%
Calcium 3mg 17mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Vitamin A 0µg 7µg 1%
Iron 0.5mg 0.54mg 1%
Fats 0.34g 0.17g 0%
Net carbs 2.26g 23.78g N/A
Sugar 1.98g 0.5g N/A
Sodium 5mg 9mg 0%
Choline 17.3mg 16.5mg 0%
Saturated fat 0.05g 0.037g 0%
Monounsaturated fat 0g 0.006g 0%
Tryptophan 0.035mg 0.012mg 0%
Threonine 0.107mg 0.054mg 0%
Isoleucine 0.076mg 0.052mg 0%
Leucine 0.12mg 0.096mg 0%
Lysine 0.107mg 0.059mg 0%
Methionine 0.031mg 0.021mg 0%
Phenylalanine 0.085mg 0.071mg 0%
Valine 0.232mg 0.062mg 0%
Histidine 0.057mg 0.034mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Edible mushroom
18%
Yam
Minerals Daily Need Coverage Score
27%
Edible mushroom
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Edible mushroom
Edible mushroom is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.