Maitake mushrooms vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between Maitake mushrooms and Yam
- Maitake mushrooms have more Vitamin D, Vitamin B3, Vitamin B2, Copper, Choline, and Zinc, however, Yam is higher in Potassium, Manganese, Vitamin C, and Vitamin B6.
- Maitake mushrooms covers your daily Vitamin D needs 187% more than Yam.
- Yam contains 12 times less Vitamin B3 than Maitake mushrooms. Maitake mushrooms contain 6.585mg of Vitamin B3, while Yam contains 0.552mg.
Food varieties used in this article are Mushrooms, maitake, raw and Yam, cooked, boiled, drained, or baked, without salt.
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.
Contains
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Phosphorus
+51%
Contains
less
Sodium
-87.5%
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Zinc
+275%
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Copper
+65.8%
Contains
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Selenium
+214.3%
Contains
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Calcium
+1300%
Contains
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Iron
+73.3%
Contains
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Magnesium
+80%
Contains
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Potassium
+228.4%
Contains
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Manganese
+528.8%
Contains
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Phosphorus
+51%
Contains
less
Sodium
-87.5%
Contains
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Zinc
+275%
Contains
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Copper
+65.8%
Contains
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Selenium
+214.3%
Contains
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Calcium
+1300%
Contains
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Iron
+73.3%
Contains
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Magnesium
+80%
Contains
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Potassium
+228.4%
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Manganese
+528.8%
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.
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Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+53.7%
Contains
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Vitamin B2
+764.3%
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Vitamin B3
+1092.9%
Contains
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Folate
+31.3%
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Vitamin A
+∞%
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Vitamin E
+3300%
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Vitamin C
+∞%
Contains
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Vitamin B5
+15.2%
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Vitamin B6
+307.1%
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Vitamin K
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+53.7%
Contains
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Vitamin B2
+764.3%
Contains
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Vitamin B3
+1092.9%
Contains
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Folate
+31.3%
Contains
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Vitamin A
+∞%
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Vitamin E
+3300%
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Vitamin C
+∞%
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Vitamin B5
+15.2%
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Vitamin B6
+307.1%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+30.2%
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Fats
+35.7%
Contains
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Water
+28.9%
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Carbs
+294.3%
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Other
+43.4%
Protein:
1.94 g
Fats:
0.19 g
Carbs:
6.97 g
Water:
90.37 g
Other:
0.53 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Contains
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Protein
+30.2%
Contains
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Fats
+35.7%
Contains
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Water
+28.9%
Contains
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Carbs
+294.3%
Contains
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Other
+43.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+500%
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Polyunsaturated fat
+50%
Equal in Saturated Fat - 0.029
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.09 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
Contains
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Monounsaturated Fat
+500%
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Polyunsaturated fat
+50%
Equal in Saturated Fat - 0.029
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.27g | 23.58g |
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| Protein | 1.94g | 1.49g |
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| Fats | 0.19g | 0.14g |
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| Carbs | 6.97g | 27.48g |
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| Calories | 31kcal | 116kcal |
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| Sugar | 2.07g | 0.49g |
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| Fiber | 2.7g | 3.9g |
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| Calcium | 1mg | 14mg |
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| Iron | 0.3mg | 0.52mg |
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| Magnesium | 10mg | 18mg |
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| Phosphorus | 74mg | 49mg |
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| Potassium | 204mg | 670mg |
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| Sodium | 1mg | 8mg |
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| Zinc | 0.75mg | 0.2mg |
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| Copper | 0.252mg | 0.152mg |
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| Manganese | 0.059mg | 0.371mg |
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| Selenium | 2.2µg | 0.7µg |
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| Vitamin A | 0IU | 122IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin E | 0.01mg | 0.34mg |
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| Vitamin D | 1123IU | 0IU |
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| Vitamin D | 28.1µg | 0µg |
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| Vitamin C | 0mg | 12.1mg |
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| Vitamin B1 | 0.146mg | 0.095mg |
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| Vitamin B2 | 0.242mg | 0.028mg |
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| Vitamin B3 | 6.585mg | 0.552mg |
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| Vitamin B5 | 0.27mg | 0.311mg |
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| Vitamin B6 | 0.056mg | 0.228mg |
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| Folate | 21µg | 16µg |
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| Vitamin K | 0µg | 2.3µg |
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| Tryptophan | 0.035mg | 0.012mg |
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| Threonine | 0.095mg | 0.052mg |
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| Isoleucine | 0.055mg | 0.05mg |
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| Leucine | 0.08mg | 0.094mg |
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| Lysine | 0.09mg | 0.058mg |
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| Methionine | 0.015mg | 0.02mg |
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| Phenylalanine | 0.06mg | 0.069mg |
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| Valine | 0.1mg | 0.06mg |
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| Histidine | 0.045mg | 0.033mg |
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| Saturated Fat | 0.03g | 0.029g |
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| Monounsaturated Fat | 0.03g | 0.005g |
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| Polyunsaturated fat | 0.09g | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
92%
15%
Minerals Daily Need Coverage Score
19%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.58g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.001g)
Which food contains less Sodium?
Maitake mushrooms contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Maitake mushrooms is lower in glycemic index (difference - 51)
Which food is cheaper?
Maitake mushrooms is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.