Egg white vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between egg whites and yam
- Egg whites have more selenium and vitamin B2; however, yam is higher in vitamin B6, potassium, vitamin C, copper, manganese, fiber, and vitamin B1.
- Egg whites cover your daily selenium needs 35% more than yam.
- Yam contains 18 times less sodium than egg whites. Egg whites contain 166mg of sodium, while yam contains 9mg.
- The glycemic index of yam is higher.
Food varieties used in this article are Egg, white, raw, fresh and Yam, raw.
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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.
| Contains more SeleniumSelenium | +2757.1% |
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +400.6% |
| Contains more IronIron | +575% |
| Contains more CopperCopper | +673.9% |
| Contains more ZincZinc | +700% |
| Contains more PhosphorusPhosphorus | +266.7% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +3509.1% |
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.
| Contains more Vitamin B2Vitamin B2 | +1271.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2700% |
| Contains more Vitamin B3Vitamin B3 | +425.7% |
| Contains more Vitamin B5Vitamin B5 | +65.3% |
| Contains more Vitamin B6Vitamin B6 | +5760% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +475% |
| Contains more CholineCholine | +1400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 0.7µg | 35% |
| Vitamin B2 | 0.439mg | 0.032mg | 31% |
| Vitamin B6 | 0.005mg | 0.293mg | 22% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Potassium | 163mg | 816mg | 19% |
| Protein | 10.9g | 1.53g | 19% |
| Manganese | 0.011mg | 0.397mg | 17% |
| Copper | 0.023mg | 0.178mg | 17% |
| Fiber | 0g | 4.1g | 16% |
| Carbs | 0.73g | 27.88g | 9% |
| Vitamin B1 | 0.004mg | 0.112mg | 9% |
| Sodium | 166mg | 9mg | 7% |
| Phosphorus | 15mg | 55mg | 6% |
| Iron | 0.08mg | 0.54mg | 6% |
| Folate | 4µg | 23µg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Choline | 1.1mg | 16.5mg | 3% |
| Vitamin B3 | 0.105mg | 0.552mg | 3% |
| Calories | 52kcal | 118kcal | 3% |
| Vitamin E | 0mg | 0.35mg | 2% |
| Zinc | 0.03mg | 0.24mg | 2% |
| Vitamin B5 | 0.19mg | 0.314mg | 2% |
| Magnesium | 11mg | 21mg | 2% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Polyunsaturated fat | 0g | 0.076g | 1% |
| Calcium | 7mg | 17mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Fats | 0.17g | 0.17g | 0% |
| Net carbs | 0.73g | 23.78g | N/A |
| Sugar | 0.71g | 0.5g | N/A |
| Saturated fat | 0g | 0.037g | 0% |
| Monounsaturated fat | 0g | 0.006g | 0% |
| Tryptophan | 0.125mg | 0.012mg | 0% |
| Threonine | 0.449mg | 0.054mg | 0% |
| Isoleucine | 0.661mg | 0.052mg | 0% |
| Leucine | 1.016mg | 0.096mg | 0% |
| Lysine | 0.806mg | 0.059mg | 0% |
| Methionine | 0.399mg | 0.021mg | 0% |
| Phenylalanine | 0.686mg | 0.071mg | 0% |
| Valine | 0.809mg | 0.062mg | 0% |
| Histidine | 0.29mg | 0.034mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +612.4% |
| Contains more WaterWater | +25.8% |
| Contains more CarbsCarbs | +3719.2% |
| Contains more OtherOther | +30.2% |
~equal in
Fats
~0.17g