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Egg vs. Yam — In-Depth Nutrition Comparison

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Significant differences between eggs and yam

  • Eggs have more copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus; however, yam is richer in potassium and vitamin C.
  • Eggs cover your daily copper needs 202% more than yam.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of eggs is 0.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Yam, raw.

Infographic

Egg vs Yam infographic
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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.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CalciumCalcium +194.1%
Contains more IronIron +120.4%
Contains more CopperCopper +1023.6%
Contains more ZincZinc +337.5%
Contains more PhosphorusPhosphorus +212.7%
Contains more SeleniumSelenium +4300%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +547.6%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +1426.9%

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.
Egg
Egg
8
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +2028.6%
Contains more Vitamin EVitamin E +194.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1503.1%
Contains more Vitamin B5Vitamin B5 +345.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +91.3%
Contains more CholineCholine +1680.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +69.7%
Contains more Vitamin B3Vitamin B3 +762.5%
Contains more Vitamin B6Vitamin B6 +142.1%
Contains more Vitamin KVitamin K +666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +722.2%
Contains more FatsFats +6141.2%
Contains more OtherOther +30.5%
Contains more CarbsCarbs +2389.3%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +67850%
Contains more Poly. FatPolyunsaturated fat +1760.5%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Yam DV% diff.
Copper 2mg 0.178mg 202%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.7µg 55%
Choline 293.8mg 16.5mg 50%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.032mg 37%
Vitamin B5 1.398mg 0.314mg 22%
Protein 12.58g 1.53g 22%
Potassium 126mg 816mg 20%
Vitamin C 0mg 17.1mg 19%
Phosphorus 172mg 55mg 17%
Manganese 0.026mg 0.397mg 16%
Fiber 0g 4.1g 16%
Fats 10.61g 0.17g 16%
Vitamin A 149µg 7µg 16%
Saturated fat 3.267g 0.037g 15%
Vitamin B6 0.121mg 0.293mg 13%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Monounsaturated fat 4.077g 0.006g 10%
Polyunsaturated fat 1.414g 0.076g 9%
Carbs 1.12g 27.88g 9%
Iron 1.19mg 0.54mg 8%
Zinc 1.05mg 0.24mg 7%
Folate 44µg 23µg 5%
Vitamin E 1.03mg 0.35mg 5%
Sodium 124mg 9mg 5%
Vitamin B1 0.066mg 0.112mg 4%
Vitamin B3 0.064mg 0.552mg 3%
Calcium 50mg 17mg 3%
Magnesium 10mg 21mg 3%
Calories 155kcal 118kcal 2%
Vitamin K 0.3µg 2.3µg 2%
Net carbs 1.12g 23.78g N/A
Sugar 1.12g 0.5g N/A
Tryptophan 0.153mg 0.012mg 0%
Threonine 0.604mg 0.054mg 0%
Isoleucine 0.686mg 0.052mg 0%
Leucine 1.075mg 0.096mg 0%
Lysine 0.904mg 0.059mg 0%
Methionine 0.392mg 0.021mg 0%
Phenylalanine 0.668mg 0.071mg 0%
Valine 0.767mg 0.062mg 0%
Histidine 0.298mg 0.034mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
53%
Egg
18%
Yam
Minerals Daily Need Coverage Score
103%
Egg
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 115mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.23g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.