Corn vs. Yam — In-Depth Nutrition Comparison
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Significant differences between corn and yam
- Corn has more vitamin B5 and vitamin B3; however, yam is richer in potassium, copper, manganese, vitamin C, vitamin B6, and fiber.
- Yam covers your daily potassium needs 13% more than corn.
- Yam has 3 times less zinc than corn. Corn has 0.62mg of zinc, while yam has 0.2mg.
Specific food types used in this comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt 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 more MagnesiumMagnesium | +44.4% |
| Contains more ZincZinc | +210% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains less SodiumSodium | -87.5% |
| Contains more CalciumCalcium | +366.7% |
| Contains more PotassiumPotassium | +207.3% |
| Contains more IronIron | +15.6% |
| Contains more CopperCopper | +210.2% |
| Contains more ManganeseManganese | +122.2% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more Vitamin AVitamin A | +116.7% |
| Contains more Vitamin B2Vitamin B2 | +103.6% |
| Contains more Vitamin B3Vitamin B3 | +204.9% |
| Contains more Vitamin B5Vitamin B5 | +154.7% |
| Contains more FolateFolate | +43.8% |
| Contains more CholineCholine | +79.6% |
| Contains more Vitamin CVitamin C | +120% |
| Contains more Vitamin EVitamin E | +277.8% |
| Contains more Vitamin B6Vitamin B6 | +64% |
| Contains more Vitamin KVitamin K | +475% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 218mg | 670mg | 13% |
| Copper | 0.049mg | 0.152mg | 11% |
| Vitamin B5 | 0.792mg | 0.311mg | 10% |
| Manganese | 0.167mg | 0.371mg | 9% |
| Vitamin B6 | 0.139mg | 0.228mg | 7% |
| Vitamin B3 | 1.683mg | 0.552mg | 7% |
| Vitamin C | 5.5mg | 12.1mg | 7% |
| Fiber | 2.4g | 3.9g | 6% |
| Phosphorus | 77mg | 49mg | 4% |
| Protein | 3.41g | 1.49g | 4% |
| Polyunsaturated fat | 0.603g | 0.06g | 4% |
| Zinc | 0.62mg | 0.2mg | 4% |
| Starch | 7.17g | 3% | |
| Vitamin E | 0.09mg | 0.34mg | 2% |
| Vitamin B2 | 0.057mg | 0.028mg | 2% |
| Fats | 1.5g | 0.14g | 2% |
| Magnesium | 26mg | 18mg | 2% |
| Vitamin K | 0.4µg | 2.3µg | 2% |
| Folate | 23µg | 16µg | 2% |
| Choline | 29.1mg | 16.2mg | 2% |
| Carbs | 20.98g | 27.48g | 2% |
| Monounsaturated fat | 0.374g | 0.005g | 1% |
| Saturated fat | 0.197g | 0.029g | 1% |
| Calories | 96kcal | 116kcal | 1% |
| Fructose | 0.79g | 1% | |
| Selenium | 0.2µg | 0.7µg | 1% |
| Vitamin A | 13µg | 6µg | 1% |
| Iron | 0.45mg | 0.52mg | 1% |
| Calcium | 3mg | 14mg | 1% |
| Net carbs | 18.58g | 23.58g | N/A |
| Sugar | 4.54g | 0.49g | N/A |
| Sodium | 1mg | 8mg | 0% |
| Vitamin B1 | 0.093mg | 0.095mg | 0% |
| Tryptophan | 0.023mg | 0.012mg | 0% |
| Threonine | 0.133mg | 0.052mg | 0% |
| Isoleucine | 0.133mg | 0.05mg | 0% |
| Leucine | 0.358mg | 0.094mg | 0% |
| Lysine | 0.141mg | 0.058mg | 0% |
| Methionine | 0.069mg | 0.02mg | 0% |
| Phenylalanine | 0.155mg | 0.069mg | 0% |
| Valine | 0.191mg | 0.06mg | 0% |
| Histidine | 0.091mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +128.9% |
| Contains more FatsFats | +971.4% |
| Contains more CarbsCarbs | +31% |
~equal in
Water
~70.13g
~equal in
Other
~0.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7380% |
| Contains more Poly. FatPolyunsaturated fat | +905% |
| Contains less Sat. FatSaturated fat | -85.3% |
