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.
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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% |
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% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
16%
14%
Minerals Daily Need Coverage Score
14%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 4.05g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.168g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 1)
Which food is cheaper?
Yam is cheaper (difference - $1)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Corn contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.