Oatmeal vs. Yam — In-Depth Nutrition Comparison
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The main differences between oatmeal and yam
- Oatmeal has more iron, vitamin B3, vitamin B2, vitamin B1, selenium, and manganese; however, yam has more potassium, vitamin C, copper, and fiber.
- Daily need coverage for iron for oatmeal is 68% higher.
- Yam has 7 times less selenium than oatmeal. Oatmeal has 5µg of selenium, while yam has 0.7µg.
- Oatmeal has a higher glycemic index than yam.
Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Yam, raw.
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.
| Contains more MagnesiumMagnesium | +23.8% |
| Contains more CalciumCalcium | +370.6% |
| Contains more IronIron | +1003.7% |
| Contains more ZincZinc | +158.3% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more ManganeseManganese | +40.6% |
| Contains more SeleniumSelenium | +614.3% |
| Contains more PotassiumPotassium | +1237.7% |
| Contains more CopperCopper | +169.7% |
| Contains less SodiumSodium | -81.6% |
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.
| Contains more Vitamin AVitamin A | +1757.1% |
| Contains more Vitamin B1Vitamin B1 | +132.1% |
| Contains more Vitamin B2Vitamin B2 | +571.9% |
| Contains more Vitamin B3Vitamin B3 | +448% |
| Contains more FolateFolate | +91.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin KVitamin K | +475% |
| Contains more CholineCholine | +251.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +54.9% |
| Contains more FatsFats | +700% |
| Contains more WaterWater | +20.7% |
| Contains more CarbsCarbs | +138.9% |
| Contains more OtherOther | +43.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6416.7% |
| Contains more Poly. FatPolyunsaturated fat | +460.5% |
| Contains less Sat. FatSaturated fat | -83.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.96mg | 0.54mg | 68% |
| Potassium | 61mg | 816mg | 22% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Vitamin B3 | 3.025mg | 0.552mg | 15% |
| Vitamin A | 130µg | 7µg | 14% |
| Vitamin B2 | 0.215mg | 0.032mg | 14% |
| Vitamin B1 | 0.26mg | 0.112mg | 12% |
| Copper | 0.066mg | 0.178mg | 12% |
| Fiber | 1.7g | 4.1g | 10% |
| Selenium | 5µg | 0.7µg | 8% |
| Manganese | 0.558mg | 0.397mg | 7% |
| Calcium | 80mg | 17mg | 6% |
| Folate | 44µg | 23µg | 5% |
| Carbs | 11.67g | 27.88g | 5% |
| Starch | 10.37g | 4% | |
| Calories | 68kcal | 118kcal | 3% |
| Zinc | 0.62mg | 0.24mg | 3% |
| Phosphorus | 77mg | 55mg | 3% |
| Sodium | 49mg | 9mg | 2% |
| Vitamin K | 0.4µg | 2.3µg | 2% |
| Polyunsaturated fat | 0.426g | 0.076g | 2% |
| Fats | 1.36g | 0.17g | 2% |
| Choline | 4.7mg | 16.5mg | 2% |
| Vitamin E | 0.07mg | 0.35mg | 2% |
| Protein | 2.37g | 1.53g | 2% |
| Saturated fat | 0.226g | 0.037g | 1% |
| Monounsaturated fat | 0.391g | 0.006g | 1% |
| Magnesium | 26mg | 21mg | 1% |
| Net carbs | 9.97g | 23.78g | N/A |
| Sugar | 0.46g | 0.5g | N/A |
| Vitamin B5 | 0.317mg | 0.314mg | 0% |
| Vitamin B6 | 0.29mg | 0.293mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.012mg | 0% |
| Threonine | 0.083mg | 0.054mg | 0% |
| Isoleucine | 0.105mg | 0.052mg | 0% |
| Leucine | 0.2mg | 0.096mg | 0% |
| Lysine | 0.135mg | 0.059mg | 0% |
| Methionine | 0.04mg | 0.021mg | 0% |
| Phenylalanine | 0.13mg | 0.071mg | 0% |
| Valine | 0.151mg | 0.062mg | 0% |
| Histidine | 0.057mg | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
18%
Minerals Daily Need Coverage Score
45%
26%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.189g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.04g)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.2)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.