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  6. Garlic vs. Yam

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.
  • Garlic has a lower glycemic index than yam.

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

Infographic

Garlic 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.
Garlic
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Yam
Yam
2
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 MagnesiumMagnesium +19%
Contains more CalciumCalcium +964.7%
Contains more IronIron +214.8%
Contains more CopperCopper +68%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +178.2%
Contains more ManganeseManganese +321.2%
Contains more SeleniumSelenium +1928.6%
Contains more PotassiumPotassium +103.5%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin CVitamin C +82.5%
Contains more Vitamin B1Vitamin B1 +78.6%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +89.8%
Contains more Vitamin B6Vitamin B6 +321.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin KVitamin K +35.3%
Contains more FolateFolate +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Yam DV% diff.
Vitamin B6 1.235mg 0.293mg 72%
Manganese 1.672mg 0.397mg 55%
Selenium 14.2µg 0.7µg 25%
Vitamin C 31.2mg 17.1mg 16%
Calcium 181mg 17mg 16%
Iron 1.7mg 0.54mg 15%
Phosphorus 153mg 55mg 14%
Copper 0.299mg 0.178mg 13%
Potassium 401mg 816mg 12%
Protein 6.36g 1.53g 10%
Fiber 2.1g 4.1g 8%
Zinc 1.16mg 0.24mg 8%
Vitamin B1 0.2mg 0.112mg 7%
Vitamin B2 0.11mg 0.032mg 6%
Vitamin B5 0.596mg 0.314mg 6%
Folate 3µg 23µg 5%
Calories 149kcal 118kcal 2%
Carbs 33.06g 27.88g 2%
Vitamin E 0.08mg 0.35mg 2%
Fats 0.5g 0.17g 1%
Magnesium 25mg 21mg 1%
Vitamin A 0µg 7µg 1%
Vitamin B3 0.7mg 0.552mg 1%
Vitamin K 1.7µg 2.3µg 1%
Choline 23.2mg 16.5mg 1%
Polyunsaturated fat 0.249g 0.076g 1%
Protein per 100 calories 4.3g 1.3g N/A
Calories per 10 g protein 234kcal 771kcal N/A
Weight per 100 calories 67g 85g N/A
Net carbs 30.96g 23.78g N/A
Sugar 1g 0.5g N/A
Sodium 17mg 9mg 0%
Saturated fat 0.089g 0.037g 0%
Monounsaturated fat 0.011g 0.006g 0%
Tryptophan 0.066mg 0.012mg 0%
Threonine 0.157mg 0.054mg 0%
Isoleucine 0.217mg 0.052mg 0%
Leucine 0.308mg 0.096mg 0%
Lysine 0.273mg 0.059mg 0%
Methionine 0.076mg 0.021mg 0%
Phenylalanine 0.183mg 0.071mg 0%
Valine 0.291mg 0.062mg 0%
Histidine 0.113mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +315.7%
Contains more FatsFats +194.1%
Contains more CarbsCarbs +18.6%
Contains more OtherOther +82.9%
Contains more WaterWater +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 +83.3%
Contains more Poly. FatPolyunsaturated fat +227.6%
Contains less Sat. FatSaturated fat -58.4%

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. 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.