Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mars vs. Yam — In-Depth Nutrition Comparison

Compare

Summary of differences between mars and yam

  • Mars has more calcium, while yam has more vitamin C and fiber.
  • Mars covers your daily need for saturated fat, 58% more than yam.
  • Mars contains 118 times more sugar than yam. While mars contains 58.94g of sugar, yam contains only 0.5g.
  • The amount of saturated fat in yam is lower.
  • Yam has a lower glycemic index. The glycemic index of yam is 51, while the glycemic index of mars is 62.

These are the specific foods used in this comparison Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies and Yam, raw.

Infographic

Mars 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.
Mars
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 27% 0% 32% 0% 0% 0% 18% 0% 0%
Yam
Yam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +429.4%
Contains more IronIron +59.3%
Contains less SodiumSodium -93.4%

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.
Mars
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Yam
Yam
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +3320%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mars
4
4% 19% 72% 2% 2%
Protein: 4.28 g
Fats: 19.32 g
Carbs: 72.4 g
Water: 1.7 g
Other: 2.3 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +179.7%
Contains more FatsFats +11264.7%
Contains more CarbsCarbs +159.7%
Contains more OtherOther +180.5%
Contains more WaterWater +3994.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mars
0
100%
Saturated fat: Sat. Fat 11.651 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Yam
Yam
3
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mars Yam DV% diff.
Saturated fat 11.651g 0.037g 53%
Fats 19.32g 0.17g 29%
Potassium 816mg 24%
Vitamin B6 0.293mg 23%
Copper 0.178mg 20%
Calories 475kcal 118kcal 18%
Vitamin C 0.5mg 17.1mg 18%
Manganese 0.397mg 17%
Carbs 72.4g 27.88g 15%
Vitamin B1 0.112mg 9%
Fiber 2g 4.1g 8%
Phosphorus 55mg 8%
Calcium 90mg 17mg 7%
Sodium 136mg 9mg 6%
Folate 23µg 6%
Vitamin B5 0.314mg 6%
Protein 4.28g 1.53g 6%
Magnesium 21mg 5%
Iron 0.86mg 0.54mg 4%
Cholesterol 12mg 0mg 4%
Vitamin B3 0.552mg 3%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Vitamin B2 0.032mg 2%
Zinc 0.24mg 2%
Vitamin E 0.35mg 2%
Selenium 0.7µg 1%
Polyunsaturated fat 0.076g 1%
Vitamin A 7µg 1%
Net carbs 70.4g 23.78g N/A
Sugar 58.94g 0.5g N/A
Trans fat 0.131g 0g N/A
Monounsaturated fat 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mars Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Mars
18%
Yam
Minerals Daily Need Coverage Score
8%
Mars
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 58.44g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 127mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 11.614g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 11)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
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

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. Mars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168814/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.