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  6. Minestrone vs. Yam

Minestrone vs. Yam — In-Depth Nutrition Comparison

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Differences between minestrone and yam

  • Minestrone is higher in vitamin A; however, yam is richer in potassium, vitamin B6, vitamin C, fiber, copper, manganese, and vitamin B1.
  • Yam's daily need coverage for potassium is 20% higher.
  • Minestrone has 28 times more sodium than yam. While minestrone has 254mg of sodium, yam has only 9mg.

The food types used in this comparison are Soup, minestrone, canned, prepared with equal volume water and Yam, raw.

Infographic

Minestrone 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Yam
Yam
9
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 ZincZinc +29.2%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +527.7%
Contains more IronIron +42.1%
Contains more CopperCopper +249%
Contains more PhosphorusPhosphorus +139.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +161.2%

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.
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% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Yam
Yam
10
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 +600%
Contains more Vitamin CVitamin C +3320%
Contains more Vitamin B1Vitamin B1 +409.1%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin B3Vitamin B3 +41.2%
Contains more Vitamin B5Vitamin B5 +124.3%
Contains more Vitamin B6Vitamin B6 +614.6%
Contains more FolateFolate +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Yam DV% diff.
Potassium 130mg 816mg 20%
Vitamin B6 0.041mg 0.293mg 19%
Vitamin C 0.5mg 17.1mg 18%
Fiber 0.4g 4.1g 15%
Copper 0.051mg 0.178mg 14%
Manganese 0.152mg 0.397mg 11%
Sodium 254mg 9mg 11%
Vitamin B1 0.022mg 0.112mg 8%
Carbs 4.66g 27.88g 8%
Vitamin A 49µg 7µg 5%
Phosphorus 23mg 55mg 5%
Calories 34kcal 118kcal 4%
Magnesium 3mg 21mg 4%
Vitamin B5 0.14mg 0.314mg 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.46g 0.076g 3%
Iron 0.38mg 0.54mg 2%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Folate 15µg 23µg 2%
Saturated fat 0.23g 0.037g 1%
Monounsaturated fat 0.29g 0.006g 1%
Selenium 0.7µg 1%
Vitamin B3 0.391mg 0.552mg 1%
Vitamin B2 0.018mg 0.032mg 1%
Zinc 0.31mg 0.24mg 1%
Fats 1.04g 0.17g 1%
Protein 1.77g 1.53g 0%
Net carbs 4.26g 23.78g N/A
Cholesterol 1mg 0mg 0%
Calcium 14mg 17mg 0%
Sugar 0.5g N/A
Tryptophan 0.013mg 0.012mg 0%
Threonine 0.043mg 0.054mg 0%
Isoleucine 0.054mg 0.052mg 0%
Leucine 0.098mg 0.096mg 0%
Lysine 0.076mg 0.059mg 0%
Methionine 0.018mg 0.021mg 0%
Phenylalanine 0.064mg 0.071mg 0%
Valine 0.074mg 0.062mg 0%
Histidine 0.03mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +15.7%
Contains more FatsFats +511.8%
Contains more WaterWater +31.2%
Contains more OtherOther +46.3%
Contains more CarbsCarbs +498.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Yam
Yam
1
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 +4733.3%
Contains more Poly. FatPolyunsaturated fat +505.3%
Contains less Sat. FatSaturated fat -83.9%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.