Orange vs. Yam — In-Depth Nutrition Comparison
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Differences between oranges and yam
- Oranges are higher in vitamin C; however, yam is richer in potassium, vitamin B6, manganese, copper, fiber, phosphorus, and iron.
- Oranges' daily need coverage for vitamin C is 40% higher.
- Oranges have 2 times more calcium than yam. While oranges have 40mg of calcium, yam has only 17mg.
The food types used in this comparison are Oranges, raw, all commercial varieties and Yam, raw.
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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 CalciumCalcium | +135.3% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +110% |
| Contains more PotassiumPotassium | +350.8% |
| Contains more IronIron | +440% |
| Contains more CopperCopper | +295.6% |
| Contains more ZincZinc | +242.9% |
| Contains more PhosphorusPhosphorus | +292.9% |
| Contains more ManganeseManganese | +1488% |
| Contains more SeleniumSelenium | +40% |
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 CVitamin C | +211.1% |
| Contains more Vitamin AVitamin A | +57.1% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more FolateFolate | +30.4% |
| Contains more Vitamin EVitamin E | +94.4% |
| Contains more Vitamin B1Vitamin B1 | +28.7% |
| Contains more Vitamin B3Vitamin B3 | +95.7% |
| Contains more Vitamin B5Vitamin B5 | +25.6% |
| Contains more Vitamin B6Vitamin B6 | +388.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +96.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 53.2mg | 17.1mg | 40% |
| Potassium | 181mg | 816mg | 19% |
| Vitamin B6 | 0.06mg | 0.293mg | 18% |
| Manganese | 0.025mg | 0.397mg | 16% |
| Copper | 0.045mg | 0.178mg | 15% |
| Fiber | 2.4g | 4.1g | 7% |
| Phosphorus | 14mg | 55mg | 6% |
| Iron | 0.1mg | 0.54mg | 6% |
| Carbs | 11.75g | 27.88g | 5% |
| Calories | 47kcal | 118kcal | 4% |
| Magnesium | 10mg | 21mg | 3% |
| Folate | 30µg | 23µg | 2% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Vitamin B3 | 0.282mg | 0.552mg | 2% |
| Vitamin B1 | 0.087mg | 0.112mg | 2% |
| Zinc | 0.07mg | 0.24mg | 2% |
| Calcium | 40mg | 17mg | 2% |
| Choline | 8.4mg | 16.5mg | 1% |
| Vitamin E | 0.18mg | 0.35mg | 1% |
| Protein | 0.94g | 1.53g | 1% |
| Vitamin B2 | 0.04mg | 0.032mg | 1% |
| Vitamin B5 | 0.25mg | 0.314mg | 1% |
| Fats | 0.12g | 0.17g | 0% |
| Net carbs | 9.35g | 23.78g | N/A |
| Sugar | 9.35g | 0.5g | N/A |
| Sodium | 0mg | 9mg | 0% |
| Vitamin A | 11µg | 7µg | 0% |
| Selenium | 0.5µg | 0.7µg | 0% |
| Saturated fat | 0.015g | 0.037g | 0% |
| Monounsaturated fat | 0.023g | 0.006g | 0% |
| Polyunsaturated fat | 0.025g | 0.076g | 0% |
| Tryptophan | 0.009mg | 0.012mg | 0% |
| Threonine | 0.015mg | 0.054mg | 0% |
| Isoleucine | 0.025mg | 0.052mg | 0% |
| Leucine | 0.023mg | 0.096mg | 0% |
| Lysine | 0.047mg | 0.059mg | 0% |
| Methionine | 0.02mg | 0.021mg | 0% |
| Phenylalanine | 0.031mg | 0.071mg | 0% |
| Valine | 0.04mg | 0.062mg | 0% |
| Histidine | 0.018mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +24.6% |
| Contains more ProteinProtein | +62.8% |
| Contains more FatsFats | +41.7% |
| Contains more CarbsCarbs | +137.3% |
| Contains more OtherOther | +86.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.5% |
| Contains more Mono. FatMonounsaturated fat | +283.3% |
| Contains more Poly. FatPolyunsaturated fat | +204% |