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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
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
8
:
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 Manganese +321.2%
Contains more Selenium +1928.6%
Contains more Potassium +103.5%
Contains less Sodium -47.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
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 Manganese +321.2%
Contains more Selenium +1928.6%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
:
1
Yam
Contains more Protein +315.7%
Contains more Fats +194.1%
Contains more Carbs +18.6%
Contains more Other +82.9%
Contains more Water +18.8%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +315.7%
Contains more Fats +194.1%
Contains more Carbs +18.6%
Contains more Other +82.9%
Contains more Water +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
2
:
1
Yam
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +227.6%
Contains less Saturated Fat -58.4%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +227.6%
Contains less Saturated Fat -58.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.672mg 0.397mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.08mg 0.35mg Yam
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 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
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

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
43%
Garlic
19%
Yam
Minerals Daily Need Coverage Score
67%
Garlic
26%
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

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.