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Mixed nuts vs. Yam — In-Depth Nutrition Comparison

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How are mixed nuts and yam different?

  • Mixed nuts are higher than yam in copper, manganese, selenium, phosphorus, vitamin E, magnesium, vitamin B3, zinc, and iron.
  • Mixed nuts cover your daily need for copper, 81% more than yam.
  • Mixed nuts contain 235 times more saturated fat than yam. Mixed nuts contain 8.711g of saturated fat, while yam contains 0.037g.
  • Yam has a higher glycemic index (51) than mixed nuts (24).

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Yam, raw types were used in this article.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Yam
Yam
1
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 MagnesiumMagnesium +990.5%
Contains more CalciumCalcium +588.2%
Contains more IronIron +383.3%
Contains more CopperCopper +409.6%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +729.1%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +413.9%
Contains more SeleniumSelenium +4742.9%
Contains more PotassiumPotassium +29.1%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Yam
Yam
2
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 EVitamin E +2134.3%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B2Vitamin B2 +512.5%
Contains more Vitamin B3Vitamin B3 +1296.6%
Contains more Vitamin B5Vitamin B5 +263.1%
Contains more Vitamin B6Vitamin B6 +20.1%
Contains more Vitamin KVitamin K +147.8%
Contains more FolateFolate +260.9%
Contains more CholineCholine +215.2%
Contains more Vitamin CVitamin C +3320%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Yam DV% diff.
Polyunsaturated fat 14.612g 0.076g 97%
Fats 53.95g 0.17g 83%
Copper 0.907mg 0.178mg 81%
Monounsaturated fat 28.488g 0.006g 71%
Manganese 2.04mg 0.397mg 71%
Selenium 33.9µg 0.7µg 60%
Phosphorus 456mg 55mg 57%
Magnesium 229mg 21mg 50%
Vitamin E 7.82mg 0.35mg 50%
Vitamin B3 7.709mg 0.552mg 45%
Saturated fat 8.711g 0.037g 39%
Protein 20.04g 1.53g 37%
Zinc 3.36mg 0.24mg 28%
Iron 2.61mg 0.54mg 26%
Calories 607kcal 118kcal 24%
Vitamin C 0.5mg 17.1mg 18%
Vitamin B5 1.14mg 0.314mg 17%
Folate 83µg 23µg 15%
Vitamin B2 0.196mg 0.032mg 13%
Fiber 7g 4.1g 12%
Calcium 117mg 17mg 10%
Choline 52mg 16.5mg 6%
Vitamin B1 0.189mg 0.112mg 6%
Potassium 632mg 816mg 5%
Vitamin B6 0.352mg 0.293mg 5%
Vitamin K 5.7µg 2.3µg 3%
Starch 4.2g 2%
Carbs 21.05g 27.88g 2%
Vitamin A 0µg 7µg 1%
Net carbs 14.05g 23.78g N/A
Sugar 4.15g 0.5g N/A
Sodium 5mg 9mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.012mg 0%
Threonine 0.703mg 0.054mg 0%
Isoleucine 0.826mg 0.052mg 0%
Leucine 1.656mg 0.096mg 0%
Lysine 0.782mg 0.059mg 0%
Methionine 0.283mg 0.021mg 0%
Phenylalanine 1.182mg 0.071mg 0%
Valine 1.001mg 0.062mg 0%
Histidine 0.572mg 0.034mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +1209.8%
Contains more FatsFats +31635.3%
Contains more OtherOther +251.2%
Contains more CarbsCarbs +32.4%
Contains more WaterWater +3246.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +474700%
Contains more Poly. FatPolyunsaturated fat +19126.3%
Contains less Sat. FatSaturated fat -99.6%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.