Oats vs. Yam — In-Depth Nutrition Comparison
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How are oats and yam different?
- Oats are higher in manganese, phosphorus, vitamin B1, iron, copper, magnesium, zinc, fiber, and vitamin B5; however, yam is richer in vitamin C.
- Daily need coverage for manganese for oats is 196% higher.
- Oats contain 17 times more zinc than yam. While oats contain 3.97mg of zinc, yam contains only 0.24mg.
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 | +742.9% |
| Contains more CalciumCalcium | +217.6% |
| Contains more IronIron | +774.1% |
| Contains more CopperCopper | +251.7% |
| Contains more ZincZinc | +1554.2% |
| Contains more PhosphorusPhosphorus | +850.9% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +1138.3% |
| Contains more PotassiumPotassium | +90.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +581.3% |
| Contains more Vitamin B2Vitamin B2 | +334.4% |
| Contains more Vitamin B3Vitamin B3 | +74.1% |
| Contains more Vitamin B5Vitamin B5 | +329.6% |
| Contains more FolateFolate | +143.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +146.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.397mg | 196% |
| Phosphorus | 523mg | 55mg | 67% |
| Vitamin B1 | 0.763mg | 0.112mg | 54% |
| Iron | 4.72mg | 0.54mg | 52% |
| Copper | 0.626mg | 0.178mg | 50% |
| Magnesium | 177mg | 21mg | 37% |
| Zinc | 3.97mg | 0.24mg | 34% |
| Protein | 16.89g | 1.53g | 31% |
| Fiber | 10.6g | 4.1g | 26% |
| Vitamin B5 | 1.349mg | 0.314mg | 21% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Polyunsaturated fat | 2.535g | 0.076g | 16% |
| Calories | 389kcal | 118kcal | 14% |
| Carbs | 66.27g | 27.88g | 13% |
| Vitamin B6 | 0.119mg | 0.293mg | 13% |
| Potassium | 429mg | 816mg | 11% |
| Fats | 6.9g | 0.17g | 10% |
| Folate | 56µg | 23µg | 8% |
| Vitamin B2 | 0.139mg | 0.032mg | 8% |
| Monounsaturated fat | 2.178g | 0.006g | 5% |
| Saturated fat | 1.217g | 0.037g | 5% |
| Calcium | 54mg | 17mg | 4% |
| Vitamin B3 | 0.961mg | 0.552mg | 3% |
| Choline | 16.5mg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin A | 0µg | 7µg | 1% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 55.67g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 2mg | 9mg | 0% |
| Tryptophan | 0.234mg | 0.012mg | 0% |
| Threonine | 0.575mg | 0.054mg | 0% |
| Isoleucine | 0.694mg | 0.052mg | 0% |
| Leucine | 1.284mg | 0.096mg | 0% |
| Lysine | 0.701mg | 0.059mg | 0% |
| Methionine | 0.312mg | 0.021mg | 0% |
| Phenylalanine | 0.895mg | 0.071mg | 0% |
| Valine | 0.937mg | 0.062mg | 0% |
| Histidine | 0.405mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1003.9% |
| Contains more FatsFats | +3958.8% |
| Contains more CarbsCarbs | +137.7% |
| Contains more OtherOther | +109.8% |
| Contains more WaterWater | +746.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +36200% |
| Contains more Poly. FatPolyunsaturated fat | +3235.5% |
| Contains less Sat. FatSaturated fat | -97% |