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Bran raw vs. Yam — In-Depth Nutrition Comparison

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The main differences between bran raw and yam

  • Yam contains less manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, zinc, copper, and vitamin B5 than bran raw.
  • Daily need coverage for manganese for bran raw is 228% higher.
  • Yam has 65 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while yam has 0.7µg.

Food types used in this article are Oat bran, raw and Yam, raw.

Infographic

Bran raw vs Yam infographic
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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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +1019%
Contains more CalciumCalcium +241.2%
Contains more IronIron +901.9%
Contains more CopperCopper +126.4%
Contains more ZincZinc +1195.8%
Contains more PhosphorusPhosphorus +1234.5%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +1318.1%
Contains more SeleniumSelenium +6357.1%
Contains more PotassiumPotassium +44.2%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Yam
Yam
3
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 +188.6%
Contains more Vitamin B1Vitamin B1 +944.6%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B3Vitamin B3 +69.2%
Contains more Vitamin B5Vitamin B5 +375.8%
Contains more Vitamin KVitamin K +39.1%
Contains more FolateFolate +126.1%
Contains more CholineCholine +95.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +77.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Yam DV% diff.
Manganese 5.63mg 0.397mg 228%
Phosphorus 734mg 55mg 97%
Vitamin B1 1.17mg 0.112mg 88%
Selenium 45.2µg 0.7µg 81%
Iron 5.41mg 0.54mg 61%
Magnesium 235mg 21mg 51%
Fiber 15.4g 4.1g 45%
Protein 17.3g 1.53g 32%
Zinc 3.11mg 0.24mg 26%
Copper 0.403mg 0.178mg 25%
Vitamin B5 1.494mg 0.314mg 24%
Vitamin C 0mg 17.1mg 19%
Polyunsaturated fat 2.766g 0.076g 18%
Vitamin B2 0.22mg 0.032mg 14%
Carbs 66.22g 27.88g 13%
Fats 7.03g 0.17g 11%
Vitamin B6 0.165mg 0.293mg 10%
Potassium 566mg 816mg 7%
Folate 52µg 23µg 7%
Monounsaturated fat 2.376g 0.006g 6%
Saturated fat 1.328g 0.037g 6%
Calories 246kcal 118kcal 6%
Vitamin E 1.01mg 0.35mg 4%
Calcium 58mg 17mg 4%
Choline 32.2mg 16.5mg 3%
Vitamin B3 0.934mg 0.552mg 2%
Vitamin A 0µg 7µg 1%
Vitamin K 3.2µg 2.3µg 1%
Net carbs 50.82g 23.78g N/A
Sugar 1.45g 0.5g N/A
Sodium 4mg 9mg 0%
Tryptophan 0.335mg 0.012mg 0%
Threonine 0.502mg 0.054mg 0%
Isoleucine 0.668mg 0.052mg 0%
Leucine 1.374mg 0.096mg 0%
Lysine 0.76mg 0.059mg 0%
Methionine 0.335mg 0.021mg 0%
Phenylalanine 0.908mg 0.071mg 0%
Valine 0.964mg 0.062mg 0%
Histidine 0.41mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +1030.7%
Contains more FatsFats +4035.3%
Contains more CarbsCarbs +137.5%
Contains more OtherOther +253.7%
Contains more WaterWater +962.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +39500%
Contains more Poly. FatPolyunsaturated fat +3539.5%
Contains less Sat. FatSaturated fat -97.2%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.