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  6. Mandarin orange vs. Yam

Mandarin orange vs. Yam — In-Depth Nutrition Comparison

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How are Mandarin orange and Yam different?

  • Mandarin orange is higher in Vitamin C, however, Yam is richer in Potassium, Vitamin B6, Manganese, Copper, and Fiber.
  • Daily need coverage for Potassium from Yam is 19% higher.
  • Mandarin orange contains 21 times more Sugar than Yam. While Mandarin orange contains 10.58g of Sugar, Yam contains only 0.5g.

Tangerines, (mandarin oranges), raw and Yam, raw are the varieties used in this article.

Infographic

Mandarin orange vs Yam infographic
Infographic link

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.
Mandarin orange
Mandarin orange
2
:
8
Yam
Yam
Contains more Calcium +117.6%
Contains less Sodium -77.8%
Contains more Iron +260%
Contains more Magnesium +75%
Contains more Phosphorus +175%
Contains more Potassium +391.6%
Contains more Zinc +242.9%
Contains more Copper +323.8%
Contains more Manganese +917.9%
Contains more Selenium +600%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +117.6%
Contains less Sodium -77.8%
Contains more Iron +260%
Contains more Magnesium +75%
Contains more Phosphorus +175%
Contains more Potassium +391.6%
Contains more Zinc +242.9%
Contains more Copper +323.8%
Contains more Manganese +917.9%
Contains more Selenium +600%

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.
Mandarin orange
Mandarin orange
3
:
7
Yam
Yam
Contains more Vitamin A +393.5%
Contains more Vitamin C +56.1%
Contains more Vitamin B2 +12.5%
Contains more Vitamin E +75%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B3 +46.8%
Contains more Vitamin B5 +45.4%
Contains more Vitamin B6 +275.6%
Contains more Folate +43.8%
Contains more Vitamin K +∞%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +393.5%
Contains more Vitamin C +56.1%
Contains more Vitamin B2 +12.5%
Contains more Vitamin E +75%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B3 +46.8%
Contains more Vitamin B5 +45.4%
Contains more Vitamin B6 +275.6%
Contains more Folate +43.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mandarin orange
Mandarin orange
2
:
3
Yam
Yam
Contains more Fats +82.4%
Contains more Water +22.4%
Contains more Protein +88.9%
Contains more Carbs +109%
Contains more Other +121.6%
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Fats +82.4%
Contains more Water +22.4%
Contains more Protein +88.9%
Contains more Carbs +109%
Contains more Other +121.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mandarin orange
Mandarin orange
1
:
2
Yam
Yam
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +16.9%
Equal in Saturated Fat - 0.037
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +16.9%
Equal in Saturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mandarin orange Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Yam Opinion
Net carbs 11.54g 23.78g Yam
Protein 0.81g 1.53g Yam
Fats 0.31g 0.17g Mandarin orange
Carbs 13.34g 27.88g Yam
Calories 53kcal 118kcal Yam
Fructose 2.4g Mandarin orange
Sugar 10.58g 0.5g Yam
Fiber 1.8g 4.1g Yam
Calcium 37mg 17mg Mandarin orange
Iron 0.15mg 0.54mg Yam
Magnesium 12mg 21mg Yam
Phosphorus 20mg 55mg Yam
Potassium 166mg 816mg Yam
Sodium 2mg 9mg Mandarin orange
Zinc 0.07mg 0.24mg Yam
Copper 0.042mg 0.178mg Yam
Manganese 0.039mg 0.397mg Yam
Selenium 0.1µg 0.7µg Yam
Vitamin A 681IU 138IU Mandarin orange
Vitamin A RAE 34µg 7µg Mandarin orange
Vitamin E 0.2mg 0.35mg Yam
Vitamin C 26.7mg 17.1mg Mandarin orange
Vitamin B1 0.058mg 0.112mg Yam
Vitamin B2 0.036mg 0.032mg Mandarin orange
Vitamin B3 0.376mg 0.552mg Yam
Vitamin B5 0.216mg 0.314mg Yam
Vitamin B6 0.078mg 0.293mg Yam
Folate 16µg 23µg Yam
Vitamin K 0µg 2.3µg Yam
Tryptophan 0.002mg 0.012mg Yam
Threonine 0.016mg 0.054mg Yam
Isoleucine 0.017mg 0.052mg Yam
Leucine 0.028mg 0.096mg Yam
Lysine 0.032mg 0.059mg Yam
Methionine 0.002mg 0.021mg Yam
Phenylalanine 0.018mg 0.071mg Yam
Valine 0.021mg 0.062mg Yam
Histidine 0.011mg 0.034mg Yam
Saturated Fat 0.039g 0.037g Yam
Monounsaturated Fat 0.06g 0.006g Mandarin orange
Polyunsaturated fat 0.065g 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Mandarin orange
19%
Yam
Minerals Daily Need Coverage Score
7%
Mandarin orange
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 10.08g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.