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Garlic vs Yam - In-Depth Nutrition Comparison

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What are the main differences between Garlic and Yam?

  • Garlic is richer in Vitamin B6, Manganese, Selenium, Calcium, Vitamin C, Iron, Phosphorus, Copper, and Zinc, yet Yam is richer in Potassium.
  • Garlic's daily need coverage for Vitamin B6 is 72% higher.
  • Garlic has 20 times more Selenium than Yam. Garlic has 14.2µg of Selenium, while Yam has 0.7µg.

We used Garlic, raw and Yam, raw types in this comparison.

Infographic

Garlic 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
6
:
2
Yam
Contains more Calcium +964.7%
Contains more Iron +214.8%
Contains more Magnesium +19%
Contains more Phosphorus +178.2%
Contains more Zinc +383.3%
Contains more Copper +68%
Contains more Potassium +103.5%
Contains less Sodium -47.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +964.7%
Contains more Iron +214.8%
Contains more Magnesium +19%
Contains more Phosphorus +178.2%
Contains more Zinc +383.3%
Contains more Copper +68%
Contains more Potassium +103.5%
Contains less Sodium -47.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
6
:
4
Yam
Contains more Vitamin C +82.5%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +89.8%
Contains more Vitamin B6 +321.5%
Contains more Vitamin A +1433.3%
Contains more Vitamin E +337.5%
Contains more Folate +666.7%
Contains more Vitamin K +35.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 C +82.5%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +89.8%
Contains more Vitamin B6 +321.5%
Contains more Vitamin A +1433.3%
Contains more Vitamin E +337.5%
Contains more Folate +666.7%
Contains more Vitamin K +35.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Yam
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Yam Opinion
Net carbs 30.96g 23.78g Garlic
Protein 6.36g 1.53g Garlic
Fats 0.5g 0.17g Garlic
Carbs 33.06g 27.88g Garlic
Calories 149kcal 118kcal Garlic
Starch g g
Fructose g g
Sugar 1g 0.5g Yam
Fiber 2.1g 4.1g Yam
Calcium 181mg 17mg Garlic
Iron 1.7mg 0.54mg Garlic
Magnesium 25mg 21mg Garlic
Phosphorus 153mg 55mg Garlic
Potassium 401mg 816mg Yam
Sodium 17mg 9mg Yam
Zinc 1.16mg 0.24mg Garlic
Copper 0.299mg 0.178mg Garlic
Vitamin A 9IU 138IU Yam
Vitamin E 0.08mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 17.1mg Garlic
Vitamin B1 0.2mg 0.112mg Garlic
Vitamin B2 0.11mg 0.032mg Garlic
Vitamin B3 0.7mg 0.552mg Garlic
Vitamin B5 0.596mg 0.314mg Garlic
Vitamin B6 1.235mg 0.293mg Garlic
Folate 3µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 2.3µg Yam
Tryptophan 0.066mg 0.012mg Garlic
Threonine 0.157mg 0.054mg Garlic
Isoleucine 0.217mg 0.052mg Garlic
Leucine 0.308mg 0.096mg Garlic
Lysine 0.273mg 0.059mg Garlic
Methionine 0.076mg 0.021mg Garlic
Phenylalanine 0.183mg 0.071mg Garlic
Valine 0.291mg 0.062mg Garlic
Histidine 0.113mg 0.034mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.037g Yam
Monounsaturated Fat 0.011g 0.006g Garlic
Polyunsaturated fat 0.249g 0.076g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
19
Yam
Mineral Summary Score
46
Garlic
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
9%
Yam
Carbohydrates
33%
Garlic
28%
Yam
Fats
2%
Garlic
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.