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Olive vs Yam - In-Depth Nutrition Comparison

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The main differences between Olive and Yam

  • Olive has more Iron, Vitamin E , and Copper, however Yam has more Potassium, Vitamin B6, Vitamin C, Manganese, Vitamin B1, and Phosphorus.
  • Daily need coverage for Iron from Olive is 35% higher.
  • Yam has 82 times less Sodium than Olive. Olive has 735mg of Sodium, while Yam has 9mg.

Food types used in this article are Olives, ripe, canned (small-extra large) and Yam, raw.

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Olive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
5
Yam
Contains more Iron +511.1%
Contains more Calcium +417.6%
Contains more Copper +41%
Contains more Potassium +10100%
Contains more Magnesium +425%
Contains more Phosphorus +1733.3%
Contains less Sodium -98.8%
Equal in Zinc - 0.24
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +511.1%
Contains more Calcium +417.6%
Contains more Copper +41%
Contains more Potassium +10100%
Contains more Magnesium +425%
Contains more Phosphorus +1733.3%
Contains less Sodium -98.8%
Equal in Zinc - 0.24

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
8
Yam
Contains more Vitamin A +192%
Contains more Vitamin E +371.4%
Contains more Vitamin C +1800%
Contains more Vitamin B1 +3633.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1391.9%
Contains more Vitamin B5 +1993.3%
Contains more Vitamin B6 +3155.6%
Contains more Vitamin K +64.3%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin A +192%
Contains more Vitamin E +371.4%
Contains more Vitamin C +1800%
Contains more Vitamin B1 +3633.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1391.9%
Contains more Vitamin B5 +1993.3%
Contains more Vitamin B6 +3155.6%
Contains more Vitamin K +64.3%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
19
Yam
Mineral Summary Score
43
Olive
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
9%
Yam
Carbohydrates
6%
Olive
28%
Yam
Fats
49%
Olive
1%
Yam

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 726mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.378g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.5g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Olive Yam Opinion
Calories 115 118 Yam
Protein 0.84 1.53 Yam
Fats 10.68 0.17 Olive
Vitamin C 0.9 17.1 Yam
Carbs 6.26 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.54 Olive
Calcium 88 17 Olive
Potassium 8 816 Yam
Magnesium 4 21 Yam
Sugar 0 0.5 Olive
Fiber 3.2 4.1 Yam
Copper 0.251 0.178 Olive
Zinc 0.22 0.24 Yam
Starch
Phosphorus 3 55 Yam
Sodium 735 9 Yam
Vitamin A 403 138 Olive
Vitamin E 1.65 0.35 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.112 Yam
Vitamin B2 0 0.032 Yam
Vitamin B3 0.037 0.552 Yam
Vitamin B5 0.015 0.314 Yam
Vitamin B6 0.009 0.293 Yam
Vitamin B12 0 0
Vitamin K 1.4 2.3 Yam
Folate 0 23 Yam
Trans Fat 0 0
Saturated Fat 1.415 0.037 Yam
Monounsaturated Fat 7.888 0.006 Olive
Polyunsaturated fat 0.911 0.076 Olive
Tryptophan 0.012 Yam
Threonine 0.026 0.054 Yam
Isoleucine 0.031 0.052 Yam
Leucine 0.05 0.096 Yam
Lysine 0.032 0.059 Yam
Methionine 0.012 0.021 Yam
Phenylalanine 0.029 0.071 Yam
Valine 0.038 0.062 Yam
Histidine 0.023 0.034 Yam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.