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  6. Pasta vs. Yam

Pasta vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between pasta and yam

  • Pasta has more folate, vitamin B2, vitamin B1, and iron; however, yam is higher in potassium, vitamin B6, vitamin C, copper, and manganese.
  • Yam covers your daily potassium needs 23% more than pasta.

Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Yam, raw.

Infographic

Pasta 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.
Pasta
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more IronIron +111.1%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +3300%
Contains more CopperCopper +91.4%
Contains more ManganeseManganese +77.2%

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.
Pasta
Pasta
5
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Yam
Yam
7
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B1Vitamin B1 +86.6%
Contains more Vitamin B2Vitamin B2 +368.8%
Contains more Vitamin B3Vitamin B3 +79.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +178.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B5Vitamin B5 +71.6%
Contains more Vitamin B6Vitamin B6 +761.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Yam DV% diff.
Potassium 24mg 816mg 23%
Vitamin B6 0.034mg 0.293mg 20%
Vitamin C 0mg 17.1mg 19%
Fiber 4.1g 16%
Cholesterol 33mg 0mg 11%
Folate 64µg 23µg 10%
Vitamin B2 0.15mg 0.032mg 9%
Copper 0.093mg 0.178mg 9%
Manganese 0.224mg 0.397mg 8%
Vitamin B1 0.209mg 0.112mg 8%
Iron 1.14mg 0.54mg 8%
Protein 5.15g 1.53g 7%
Vitamin B12 0.14µg 0µg 6%
Choline 16.5mg 3%
Zinc 0.56mg 0.24mg 3%
Vitamin B5 0.183mg 0.314mg 3%
Vitamin B3 0.992mg 0.552mg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Polyunsaturated fat 0.429g 0.076g 2%
Saturated fat 0.15g 0.037g 1%
Calories 131kcal 118kcal 1%
Selenium 0.7µg 1%
Calcium 6mg 17mg 1%
Carbs 24.93g 27.88g 1%
Magnesium 18mg 21mg 1%
Fats 1.05g 0.17g 1%
Phosphorus 63mg 55mg 1%
Net carbs 24.93g 23.78g N/A
Sugar 0.5g N/A
Sodium 6mg 9mg 0%
Vitamin A 6µg 7µg 0%
Monounsaturated fat 0.124g 0.006g 0%
Tryptophan 0.065mg 0.012mg 0%
Threonine 0.134mg 0.054mg 0%
Isoleucine 0.197mg 0.052mg 0%
Leucine 0.348mg 0.096mg 0%
Lysine 0.097mg 0.059mg 0%
Methionine 0.079mg 0.021mg 0%
Phenylalanine 0.247mg 0.071mg 0%
Valine 0.217mg 0.062mg 0%
Histidine 0.103mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +236.6%
Contains more FatsFats +517.6%
Contains more CarbsCarbs +11.8%
Contains more OtherOther +164.5%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1966.7%
Contains more Poly. FatPolyunsaturated fat +464.5%
Contains less Sat. FatSaturated fat -75.3%

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.