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Lemongrass vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between lemongrass and yam

  • Lemongrass has more manganese, iron, zinc, folate, copper, magnesium, vitamin B2, and phosphorus, while yam has more vitamin B6 and vitamin C.
  • Lemongrass covers your daily need for manganese, 210% more than yam.
  • Lemongrass contains 15 times more iron than yam. While lemongrass contains 8.17mg of iron, yam contains only 0.54mg.

These are the specific foods used in this comparison Lemon grass (citronella), raw and Yam, raw.

Infographic

Lemongrass 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" 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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Yam
Yam
1
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 +185.7%
Contains more CalciumCalcium +282.4%
Contains more IronIron +1413%
Contains more CopperCopper +49.4%
Contains more ZincZinc +829.2%
Contains more PhosphorusPhosphorus +83.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +1215.9%
Contains more PotassiumPotassium +12.9%
~equal in Selenium ~0.7µg

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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Yam
Yam
8
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 B2Vitamin B2 +321.9%
Contains more Vitamin B3Vitamin B3 +99.5%
Contains more FolateFolate +226.1%
Contains more Vitamin CVitamin C +557.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +72.3%
Contains more Vitamin B5Vitamin B5 +528%
Contains more Vitamin B6Vitamin B6 +266.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 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 +19%
Contains more FatsFats +188.2%
Contains more OtherOther +119.5%
Contains more CarbsCarbs +10.2%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 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 +800%
Contains more Poly. FatPolyunsaturated fat +123.7%
Contains less Sat. FatSaturated fat -68.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lemongrass Yam
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lemongrass Yam DV% diff.
Manganese 5.224mg 0.397mg 210%
Iron 8.17mg 0.54mg 95%
Zinc 2.23mg 0.24mg 18%
Vitamin C 2.6mg 17.1mg 16%
Vitamin B6 0.08mg 0.293mg 16%
Fiber 4.1g 16%
Folate 75µg 23µg 13%
Copper 0.266mg 0.178mg 10%
Magnesium 60mg 21mg 9%
Vitamin B2 0.135mg 0.032mg 8%
Phosphorus 101mg 55mg 7%
Vitamin B5 0.05mg 0.314mg 5%
Calcium 65mg 17mg 5%
Vitamin B1 0.065mg 0.112mg 4%
Vitamin B3 1.101mg 0.552mg 3%
Potassium 723mg 816mg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.17g 0.076g 1%
Calories 99kcal 118kcal 1%
Protein 1.82g 1.53g 1%
Carbs 25.31g 27.88g 1%
Vitamin A 0µg 7µg 1%
Fats 0.49g 0.17g 0%
Net carbs 25.31g 23.78g N/A
Sugar 0.5g N/A
Sodium 6mg 9mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.119g 0.037g 0%
Monounsaturated fat 0.054g 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lemongrass Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Lemongrass
18%
Yam
Minerals Daily Need Coverage Score
131%
Lemongrass
26%
Yam

Comparison summary

Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.082g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Lemongrass
Lemongrass is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Lemongrass
Lemongrass contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lemongrass
Lemongrass is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Lemongrass
Lemongrass is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.