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
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Magnesium
+44.4%
Contains
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Phosphorus
+57.1%
Contains
less
Sodium
-87.5%
Contains
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Zinc
+210%
Contains
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Calcium
+366.7%
Contains
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Iron
+15.6%
Contains
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Potassium
+207.3%
Contains
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Copper
+210.2%
Contains
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Manganese
+122.2%
Contains
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Selenium
+250%
Contains
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Magnesium
+44.4%
Contains
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Phosphorus
+57.1%
Contains
less
Sodium
-87.5%
Contains
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Zinc
+210%
Contains
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Calcium
+366.7%
Contains
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Iron
+15.6%
Contains
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Potassium
+207.3%
Contains
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Copper
+210.2%
Contains
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Manganese
+122.2%
Contains
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Selenium
+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.
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Contains
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Vitamin A
+115.6%
Contains
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Vitamin B2
+103.6%
Contains
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Vitamin B3
+204.9%
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Vitamin B5
+154.7%
Contains
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Folate
+43.8%
Contains
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Vitamin E
+277.8%
Contains
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Vitamin C
+120%
Contains
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Vitamin B6
+64%
Contains
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Vitamin K
+475%
Equal in Vitamin B1 - 0.095
Contains
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Vitamin A
+115.6%
Contains
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Vitamin B2
+103.6%
Contains
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Vitamin B3
+204.9%
Contains
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Vitamin B5
+154.7%
Contains
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Folate
+43.8%
Contains
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Vitamin E
+277.8%
Contains
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Vitamin C
+120%
Contains
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Vitamin B6
+64%
Contains
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Vitamin K
+475%
Equal in Vitamin B1 - 0.095
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+128.9%
Contains
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Fats
+971.4%
Contains
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Carbs
+31%
Equal in Water - 70.13
Equal in Other - 0.76
Contains
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Protein
+128.9%
Contains
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Fats
+971.4%
Contains
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Carbs
+31%
Equal in Water - 70.13
Equal in Other - 0.76
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+7380%
Contains
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Polyunsaturated fat
+905%
Contains
less
Saturated Fat
-85.3%
Contains
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Monounsaturated Fat
+7380%
Contains
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Polyunsaturated fat
+905%
Contains
less
Saturated 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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Opinion |
| Net carbs | 18.58g | 23.58g |
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| Protein | 3.41g | 1.49g |
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| Fats | 1.5g | 0.14g |
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| Carbs | 20.98g | 27.48g |
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| Calories | 96kcal | 116kcal |
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| Starch | 7.17g |
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| Fructose | 0.79g |
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| Sugar | 4.54g | 0.49g |
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| Fiber | 2.4g | 3.9g |
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| Calcium | 3mg | 14mg |
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| Iron | 0.45mg | 0.52mg |
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| Magnesium | 26mg | 18mg |
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| Phosphorus | 77mg | 49mg |
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| Potassium | 218mg | 670mg |
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| Sodium | 1mg | 8mg |
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| Zinc | 0.62mg | 0.2mg |
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| Copper | 0.049mg | 0.152mg |
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| Manganese | 0.167mg | 0.371mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin A | 263IU | 122IU |
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| Vitamin A RAE | 13µg | 6µg |
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| Vitamin E | 0.09mg | 0.34mg |
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| Vitamin C | 5.5mg | 12.1mg |
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| Vitamin B1 | 0.093mg | 0.095mg |
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| Vitamin B2 | 0.057mg | 0.028mg |
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| Vitamin B3 | 1.683mg | 0.552mg |
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| Vitamin B5 | 0.792mg | 0.311mg |
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| Vitamin B6 | 0.139mg | 0.228mg |
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| Folate | 23µg | 16µg |
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| Vitamin K | 0.4µg | 2.3µg |
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| Tryptophan | 0.023mg | 0.012mg |
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| Threonine | 0.133mg | 0.052mg |
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| Isoleucine | 0.133mg | 0.05mg |
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| Leucine | 0.358mg | 0.094mg |
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| Lysine | 0.141mg | 0.058mg |
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| Methionine | 0.069mg | 0.02mg |
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| Phenylalanine | 0.155mg | 0.069mg |
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| Valine | 0.191mg | 0.06mg |
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| Histidine | 0.091mg | 0.033mg |
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| Saturated Fat | 0.197g | 0.029g |
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| Monounsaturated Fat | 0.374g | 0.005g |
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| Polyunsaturated fat | 0.603g | 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
17%
15%
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.