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  6. Olive vs. Yam

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
Infographic link

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.
Olive
Olive
4
:
6
Yam
Yam
Contains more Calcium +417.6%
Contains more Iron +511.1%
Contains more Copper +41%
Contains more Selenium +28.6%
Contains more Magnesium +425%
Contains more Phosphorus +1733.3%
Contains more Potassium +10100%
Contains less Sodium -98.8%
Contains more Manganese +1885%
Equal in Zinc - 0.24
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +417.6%
Contains more Iron +511.1%
Contains more Copper +41%
Contains more Selenium +28.6%
Contains more Magnesium +425%
Contains more Phosphorus +1733.3%
Contains more Potassium +10100%
Contains less Sodium -98.8%
Contains more Manganese +1885%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
2
:
8
Yam
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%
Olive
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%
Yam
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Yam
Yam
Contains more Fats +6182.4%
Contains more Water +14.9%
Contains more Other +172%
Contains more Protein +82.1%
Contains more Carbs +345.4%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Fats +6182.4%
Contains more Water +14.9%
Contains more Other +172%
Contains more Protein +82.1%
Contains more Carbs +345.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +131366.7%
Contains more Polyunsaturated fat +1098.7%
Contains less Saturated Fat -97.4%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +131366.7%
Contains more Polyunsaturated fat +1098.7%
Contains less Saturated Fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.02mg 0.397mg Yam
Selenium 0.9µg 0.7µg Olive
Vitamin A 403IU 138IU Olive
Vitamin A RAE 20µg 7µg Olive
Vitamin E 1.65mg 0.35mg Olive
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 K 1.4µg 2.3µg Yam
Tryptophan 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
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

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
6%
Olive
19%
Yam
Minerals Daily Need Coverage Score
35%
Olive
26%
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

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. 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.