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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.

Infographic

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 Calcium +417.6%
Contains more Iron +511.1%
Contains more Copper +41%
Contains more Magnesium +425%
Contains more Phosphorus +1733.3%
Contains more Potassium +10100%
Contains less Sodium -98.8%
Equal in Zinc - 0.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +417.6%
Contains more Iron +511.1%
Contains more Copper +41%
Contains more Magnesium +425%
Contains more Phosphorus +1733.3%
Contains more Potassium +10100%
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 Folate +∞%
Contains more Vitamin K +64.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 Folate +∞%
Contains more Vitamin K +64.3%

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

All nutrients comparison - raw data values

Nutrient Olive Yam Opinion
Net carbs 3.06g 23.78g Yam
Protein 0.84g 1.53g Yam
Fats 10.68g 0.17g Olive
Carbs 6.26g 27.88g Yam
Calories 115kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 0g 0.5g Olive
Fiber 3.2g 4.1g Yam
Calcium 88mg 17mg Olive
Iron 3.3mg 0.54mg Olive
Magnesium 4mg 21mg Yam
Phosphorus 3mg 55mg Yam
Potassium 8mg 816mg Yam
Sodium 735mg 9mg Yam
Zinc 0.22mg 0.24mg Yam
Copper 0.251mg 0.178mg Olive
Vitamin A 403IU 138IU Olive
Vitamin E 1.65mg 0.35mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 17.1mg Yam
Vitamin B1 0.003mg 0.112mg Yam
Vitamin B2 0mg 0.032mg Yam
Vitamin B3 0.037mg 0.552mg Yam
Vitamin B5 0.015mg 0.314mg Yam
Vitamin B6 0.009mg 0.293mg Yam
Folate 0µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 2.3µg Yam
Tryptophan mg 0.012mg Yam
Threonine 0.026mg 0.054mg Yam
Isoleucine 0.031mg 0.052mg Yam
Leucine 0.05mg 0.096mg Yam
Lysine 0.032mg 0.059mg Yam
Methionine 0.012mg 0.021mg Yam
Phenylalanine 0.029mg 0.071mg Yam
Valine 0.038mg 0.062mg Yam
Histidine 0.023mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.037g Yam
Monounsaturated Fat 7.888g 0.006g Olive
Polyunsaturated fat 0.911g 0.076g Olive

Which food is preferable for your diet?

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

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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

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.

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.