Palm oil vs. Yam — In-Depth Nutrition Comparison
Compare
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 47 times more vitamin E than yam. While palm oil has 15.94mg of vitamin E, yam has only 0.34mg.
- 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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 49.3g | 0.029g | 224% |
| Fats | 100g | 0.14g | 154% |
| Vitamin E | 15.94mg | 0.34mg | 104% |
| Monounsaturated fat | 37g | 0.005g | 92% |
| Polyunsaturated fat | 9.3g | 0.06g | 62% |
| Calories | 884kcal | 116kcal | 38% |
| Potassium | 0mg | 670mg | 20% |
| Vitamin B6 | 0mg | 0.228mg | 18% |
| Copper | 0mg | 0.152mg | 17% |
| Manganese | 0.371mg | 16% | |
| Fiber | 0g | 3.9g | 16% |
| Vitamin C | 0mg | 12.1mg | 13% |
| Carbs | 0g | 27.48g | 9% |
| Vitamin B1 | 0mg | 0.095mg | 8% |
| Phosphorus | 0mg | 49mg | 7% |
| Iron | 0.01mg | 0.52mg | 6% |
| Vitamin B5 | 0mg | 0.311mg | 6% |
| Vitamin K | 8µg | 2.3µg | 5% |
| Magnesium | 0mg | 18mg | 4% |
| Folate | 0µg | 16µg | 4% |
| Vitamin B3 | 0mg | 0.552mg | 3% |
| Choline | 0.3mg | 16.2mg | 3% |
| Protein | 0g | 1.49g | 3% |
| Vitamin B2 | 0mg | 0.028mg | 2% |
| Zinc | 0mg | 0.2mg | 2% |
| Selenium | 0µg | 0.7µg | 1% |
| Calcium | 0mg | 14mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Net carbs | 0g | 23.58g | N/A |
| Sugar | 0g | 0.49g | N/A |
| Sodium | 0mg | 8mg | 0% |
| Tryptophan | 0mg | 0.012mg | 0% |
| Threonine | 0mg | 0.052mg | 0% |
| Isoleucine | 0mg | 0.05mg | 0% |
| Leucine | 0mg | 0.094mg | 0% |
| Lysine | 0mg | 0.058mg | 0% |
| Methionine | 0mg | 0.02mg | 0% |
| Phenylalanine | 0mg | 0.069mg | 0% |
| Valine | 0mg | 0.06mg | 0% |
| Histidine | 0mg | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
14%
Minerals Daily Need Coverage Score
0%
23%
Comparison summary
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 49.271g)
Which food is cheaper?
Yam is cheaper (difference - $1.8)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Palm oil is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)