Peppermint vs. Yam — In-Depth Nutrition Comparison
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A recap on the differences between peppermint and yam
- Yam has less vitamin A, iron, manganese, folate, calcium, vitamin B2, copper, vitamin C, fiber, and magnesium.
- Peppermint covers your daily vitamin A needs 82% more than yam.
- Yam contains 14 times less calcium than peppermint. Peppermint contains 243mg of calcium, while yam contains 17mg.
- The glycemic index of peppermint is higher.
Food varieties used in this article are Peppermint, fresh and Yam, raw.
Infographic
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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 MagnesiumMagnesium | +281% |
| Contains more CalciumCalcium | +1329.4% |
| Contains more IronIron | +840.7% |
| Contains more CopperCopper | +84.8% |
| Contains more ZincZinc | +362.5% |
| Contains more PhosphorusPhosphorus | +32.7% |
| Contains more ManganeseManganese | +196.2% |
| Contains more PotassiumPotassium | +43.4% |
| Contains less SodiumSodium | -71% |
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 | +86% |
| Contains more Vitamin AVitamin A | +2928.6% |
| Contains more Vitamin B2Vitamin B2 | +731.3% |
| Contains more Vitamin B3Vitamin B3 | +209.1% |
| Contains more FolateFolate | +395.7% |
| Contains more Vitamin B1Vitamin B1 | +36.6% |
| Contains more Vitamin B6Vitamin B6 | +127.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.08mg | 0.54mg | 57% |
| Manganese | 1.176mg | 0.397mg | 34% |
| Folate | 114µg | 23µg | 23% |
| Vitamin A | 212µg | 7µg | 23% |
| Calcium | 243mg | 17mg | 23% |
| Vitamin B2 | 0.266mg | 0.032mg | 18% |
| Copper | 0.329mg | 0.178mg | 17% |
| Vitamin C | 31.8mg | 17.1mg | 16% |
| Fiber | 8g | 4.1g | 16% |
| Magnesium | 80mg | 21mg | 14% |
| Vitamin B6 | 0.129mg | 0.293mg | 13% |
| Zinc | 1.11mg | 0.24mg | 8% |
| Vitamin B3 | 1.706mg | 0.552mg | 7% |
| Potassium | 569mg | 816mg | 7% |
| Protein | 3.75g | 1.53g | 4% |
| Carbs | 14.89g | 27.88g | 4% |
| Phosphorus | 73mg | 55mg | 3% |
| Choline | 16.5mg | 3% | |
| Polyunsaturated fat | 0.508g | 0.076g | 3% |
| Vitamin B1 | 0.082mg | 0.112mg | 3% |
| Vitamin K | 2.3µg | 2% | |
| Calories | 70kcal | 118kcal | 2% |
| Vitamin E | 0.35mg | 2% | |
| Selenium | 0.7µg | 1% | |
| Sodium | 31mg | 9mg | 1% |
| Saturated fat | 0.246g | 0.037g | 1% |
| Fats | 0.94g | 0.17g | 1% |
| Net carbs | 6.89g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B5 | 0.338mg | 0.314mg | 0% |
| Monounsaturated fat | 0.033g | 0.006g | 0% |
| Tryptophan | 0.058mg | 0.012mg | 0% |
| Threonine | 0.154mg | 0.054mg | 0% |
| Isoleucine | 0.154mg | 0.052mg | 0% |
| Leucine | 0.281mg | 0.096mg | 0% |
| Lysine | 0.161mg | 0.059mg | 0% |
| Methionine | 0.053mg | 0.021mg | 0% |
| Phenylalanine | 0.191mg | 0.071mg | 0% |
| Valine | 0.187mg | 0.062mg | 0% |
| Histidine | 0.075mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.75 g
Fats:
0.94 g
Carbs:
14.89 g
Water:
78.65 g
Other:
1.77 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +145.1% |
| Contains more FatsFats | +452.9% |
| Contains more WaterWater | +13% |
| Contains more OtherOther | +115.9% |
| Contains more CarbsCarbs | +87.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.246 g
Monounsaturated fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.508 g
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 | +450% |
| Contains more Poly. FatPolyunsaturated fat | +568.4% |
| Contains less Sat. FatSaturated fat | -85% |