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  6. Milk vs. Yam

Milk vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between milk and yam

  • Milk has more vitamin B12, vitamin B2, calcium, and vitamin D, while yam has more vitamin B6, potassium, vitamin C, copper, manganese, and fiber.
  • Yam covers your daily need for vitamin B6, 20% more than milk.
  • Milk has a lower glycemic index. The glycemic index of milk is 31, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Yam, raw.

Infographic

Milk 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.
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Yam
Yam
6
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 +635.3%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +72.7%
Contains more SeleniumSelenium +371.4%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +444%
Contains more IronIron +1700%
Contains more CopperCopper +1680%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +13133.3%

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.
Milk
Milk
5
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Yam
Yam
7
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 AVitamin A +728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +478.1%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B3Vitamin B3 +493.5%
Contains more Vitamin B6Vitamin B6 +691.9%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +360%
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Milk Yam DV% diff.
Potassium 150mg 816mg 20%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.037mg 0.293mg 20%
Vitamin C 0mg 17.1mg 19%
Copper 0.01mg 0.178mg 19%
Manganese 0.003mg 0.397mg 17%
Fiber 0g 4.1g 16%
Vitamin B2 0.185mg 0.032mg 12%
Calcium 125mg 17mg 11%
Vitamin B1 0.02mg 0.112mg 8%
Carbs 4.99g 27.88g 8%
Vitamin D 1.2µg 0µg 6%
Iron 0.03mg 0.54mg 6%
Vitamin D 48IU 0IU 6%
Phosphorus 95mg 55mg 6%
Vitamin A 58µg 7µg 6%
Selenium 3.3µg 0.7µg 5%
Folate 5µg 23µg 5%
Protein 3.37g 1.53g 4%
Calories 42kcal 118kcal 4%
Saturated fat 0.633g 0.037g 3%
Vitamin B3 0.093mg 0.552mg 3%
Vitamin E 0.01mg 0.35mg 2%
Vitamin K 0.1µg 2.3µg 2%
Zinc 0.42mg 0.24mg 2%
Sodium 44mg 9mg 2%
Magnesium 11mg 21mg 2%
Cholesterol 5mg 0mg 2%
Fats 0.97g 0.17g 1%
Monounsaturated fat 0.277g 0.006g 1%
Vitamin B5 0.361mg 0.314mg 1%
Net carbs 4.99g 23.78g N/A
Sugar 5.2g 0.5g N/A
Choline 17.7mg 16.5mg 0%
Polyunsaturated fat 0.035g 0.076g 0%
Tryptophan 0.043mg 0.012mg 0%
Threonine 0.143mg 0.054mg 0%
Isoleucine 0.174mg 0.052mg 0%
Leucine 0.319mg 0.096mg 0%
Lysine 0.282mg 0.059mg 0%
Methionine 0.088mg 0.021mg 0%
Phenylalanine 0.174mg 0.071mg 0%
Valine 0.22mg 0.062mg 0%
Histidine 0.101mg 0.034mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Yam
Yam
2
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 +120.3%
Contains more FatsFats +470.6%
Contains more WaterWater +29.2%
Contains more CarbsCarbs +458.7%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Yam
Yam
2
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 more Mono. FatMonounsaturated fat +4516.7%
Contains less Sat. FatSaturated fat -94.2%
Contains more Poly. FatPolyunsaturated fat +117.1%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.