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  6. Liverwurst vs. Yam

Liverwurst vs. Yam — In-Depth Nutrition Comparison

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Important differences between liverwurst and yam

  • Liverwurst has more vitamin B12, vitamin A, selenium, iron, vitamin B2, vitamin B5, and phosphorus than yam.
  • Liverwurst's daily need coverage for vitamin B12 is 561% more.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of liverwurst is 28.

The food varieties used in the comparison are Liverwurst spread and Yam, raw.

Infographic

Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Yam
Yam
4
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 +29.4%
Contains more IronIron +1538.9%
Contains more CopperCopper +34.8%
Contains more ZincZinc +858.3%
Contains more PhosphorusPhosphorus +318.2%
Contains more SeleniumSelenium +8185.7%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +380%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +156.1%

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.
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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Yam
Yam
5
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 AVitamin A +58342.9%
Contains more Vitamin B1Vitamin B1 +142.9%
Contains more Vitamin B2Vitamin B2 +3118.8%
Contains more Vitamin B3Vitamin B3 +679%
Contains more Vitamin B5Vitamin B5 +839.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +30.4%
Contains more Vitamin CVitamin C +388.6%
Contains more Vitamin B6Vitamin B6 +54.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liverwurst Yam DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin A 4091µg 7µg 454%
Selenium 58µg 0.7µg 104%
Iron 8.85mg 0.54mg 104%
Vitamin B2 1.03mg 0.032mg 77%
Vitamin B5 2.95mg 0.314mg 53%
Saturated fat 9.925g 0.037g 45%
Cholesterol 118mg 0mg 39%
Fats 25.45g 0.17g 39%
Monounsaturated fat 12.286g 0.006g 31%
Sodium 700mg 9mg 30%
Phosphorus 230mg 55mg 25%
Vitamin B3 4.3mg 0.552mg 23%
Protein 12.38g 1.53g 22%
Zinc 2.3mg 0.24mg 19%
Potassium 170mg 816mg 19%
Polyunsaturated fat 2.427g 0.076g 16%
Vitamin C 3.5mg 17.1mg 15%
Vitamin B1 0.272mg 0.112mg 13%
Manganese 0.155mg 0.397mg 11%
Calories 305kcal 118kcal 9%
Vitamin B6 0.19mg 0.293mg 8%
Carbs 5.89g 27.88g 7%
Copper 0.24mg 0.178mg 7%
Fiber 2.5g 4.1g 6%
Choline 16.5mg 3%
Magnesium 12mg 21mg 2%
Vitamin E 0.35mg 2%
Folate 30µg 23µg 2%
Vitamin K 2.3µg 2%
Calcium 22mg 17mg 1%
Net carbs 3.39g 23.78g N/A
Sugar 1.65g 0.5g N/A
Tryptophan 0.151mg 0.012mg 0%
Threonine 0.671mg 0.054mg 0%
Isoleucine 0.653mg 0.052mg 0%
Leucine 1.139mg 0.096mg 0%
Lysine 1.155mg 0.059mg 0%
Methionine 0.285mg 0.021mg 0%
Phenylalanine 0.617mg 0.071mg 0%
Valine 0.857mg 0.062mg 0%
Histidine 0.448mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Yam
Yam
2
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 +709.2%
Contains more FatsFats +14870.6%
Contains more OtherOther +235.4%
Contains more CarbsCarbs +373.3%
Contains more WaterWater +30%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 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 +204666.7%
Contains more Poly. FatPolyunsaturated fat +3093.4%
Contains less Sat. FatSaturated fat -99.6%

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.