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Palm oil vs. Yam — In-Depth Nutrition Comparison

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What are the differences between palm oil and yam?

  • Palm oil is higher in vitamin E, yet yam is higher in potassium, vitamin B6, copper, fiber, vitamin C, vitamin B1, phosphorus, and iron.
  • Palm oil's daily need coverage for saturated Fat is 246% more.
  • Palm oil has 1700 times more Saturated Fat than yam. While palm oil has 49.3g of Saturated Fat, yam has only 0.029g.
  • The amount of saturated Fat in yam is lower.
  • The glycemic index of palm oil is lower.

We used Oil, palm and Yam, cooked, boiled, drained, or baked, without salt types in this article.

Infographic

Palm oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Yam
Yam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Yam
Yam
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 7.3% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin EVitamin E +4588.2%
Contains more Vitamin KVitamin K +247.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more FatsFats +71328.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated Fat: Sat. Fat 49.3 g
Monounsaturated Fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Yam
Yam
1
31% 5% 64%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated Fat +739900%
Contains more Poly. FatPolyunsaturated fat +15400%
Contains less Sat. FatSaturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Palm oil Yam
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Palm oil Yam Opinion
Calories 884kcal 116kcal Palm oil
Protein 0g 1.49g Yam
Fats 100g 0.14g Palm oil
Vitamin C 0mg 12.1mg Yam
Net carbs 0g 23.58g Yam
Carbs 0g 27.48g Yam
Magnesium 0mg 18mg Yam
Calcium 0mg 14mg Yam
Potassium 0mg 670mg Yam
Iron 0.01mg 0.52mg Yam
Sugar 0g 0.49g Palm oil
Fiber 0g 3.9g Yam
Copper 0mg 0.152mg Yam
Zinc 0mg 0.2mg Yam
Phosphorus 0mg 49mg Yam
Sodium 0mg 8mg Palm oil
Vitamin A 0IU 122IU Yam
Vitamin A 0µg 6µg Yam
Vitamin E 15.94mg 0.34mg Palm oil
Manganese 0.371mg Yam
Selenium 0µg 0.7µg Yam
Vitamin B1 0mg 0.095mg Yam
Vitamin B2 0mg 0.028mg Yam
Vitamin B3 0mg 0.552mg Yam
Vitamin B5 0mg 0.311mg Yam
Vitamin B6 0mg 0.228mg Yam
Vitamin K 8µg 2.3µg Palm oil
Folate 0µg 16µg Yam
Choline 0.3mg 16.2mg Yam
Saturated Fat 49.3g 0.029g Yam
Monounsaturated Fat 37g 0.005g Palm oil
Polyunsaturated fat 9.3g 0.06g Palm oil
Tryptophan 0mg 0.012mg Yam
Threonine 0mg 0.052mg Yam
Isoleucine 0mg 0.05mg Yam
Leucine 0mg 0.094mg Yam
Lysine 0mg 0.058mg Yam
Methionine 0mg 0.02mg Yam
Phenylalanine 0mg 0.069mg Yam
Valine 0mg 0.06mg Yam
Histidine 0mg 0.033mg Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Palm oil
15%
Yam
Minerals Daily Need Coverage Score
0%
Palm oil
23%
Yam

Comparison summary

Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 49.271g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.