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  6. English muffin vs. Yam

English muffin vs. Yam — In-Depth Nutrition Comparison

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Significant differences between English muffins and yam

  • English muffins have more phosphorus, vitamin B2, vitamin B3, and vitamin B1; however, yam is richer in potassium, vitamin B6, vitamin C, fiber, and copper.
  • Yam covers your daily potassium needs 20% more than English muffins.
  • Yam has 52 times less sodium than English muffins. English muffins have 464mg of sodium, while yam has 9mg.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of yam is 51.

Specific food types used in this comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Yam, raw.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Yam
Yam
5
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 +205.9%
Contains more IronIron +64.8%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +141.8%
Contains more PotassiumPotassium +522.9%
Contains more CopperCopper +38%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +11.2%
~equal in Magnesium ~21mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Yam
Yam
6
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 B1Vitamin B1 +61.6%
Contains more Vitamin B2Vitamin B2 +381.3%
Contains more Vitamin B3Vitamin B3 +183.7%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60.9%
Contains more Vitamin CVitamin C +17000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +581.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Yam DV% diff.
Potassium 131mg 816mg 20%
Sodium 464mg 9mg 20%
Vitamin B6 0.043mg 0.293mg 19%
Vitamin C 0.1mg 17.1mg 19%
Protein 7.7g 1.53g 12%
Phosphorus 133mg 55mg 11%
Vitamin B2 0.154mg 0.032mg 9%
Calories 235kcal 118kcal 6%
Fiber 2.7g 4.1g 6%
Vitamin B3 1.566mg 0.552mg 6%
Vitamin B1 0.181mg 0.112mg 6%
Carbs 46g 27.88g 6%
Copper 0.129mg 0.178mg 5%
Polyunsaturated fat 0.888g 0.076g 5%
Zinc 0.7mg 0.24mg 4%
Iron 0.89mg 0.54mg 4%
Calcium 52mg 17mg 4%
Folate 37µg 23µg 4%
Vitamin B5 0.446mg 0.314mg 3%
Choline 16.5mg 3%
Fats 1.8g 0.17g 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin K 2.3µg 2%
Manganese 0.357mg 0.397mg 2%
Vitamin E 0.35mg 2%
Selenium 0.7µg 1%
Vitamin A 0µg 7µg 1%
Saturated fat 0.259g 0.037g 1%
Monounsaturated fat 0.302g 0.006g 1%
Net carbs 43.3g 23.78g N/A
Magnesium 21mg 21mg 0%
Sugar 0.5g N/A
Tryptophan 0.092mg 0.012mg 0%
Threonine 0.242mg 0.054mg 0%
Isoleucine 0.315mg 0.052mg 0%
Leucine 0.553mg 0.096mg 0%
Lysine 0.241mg 0.059mg 0%
Methionine 0.139mg 0.021mg 0%
Phenylalanine 0.379mg 0.071mg 0%
Valine 0.353mg 0.062mg 0%
Histidine 0.17mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +403.3%
Contains more FatsFats +958.8%
Contains more CarbsCarbs +65%
Contains more OtherOther +192.7%
Contains more WaterWater +65.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 +4933.3%
Contains more Poly. FatPolyunsaturated fat +1068.4%
Contains less Sat. FatSaturated fat -85.7%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.