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Pineapple vs. Yam — In-Depth Nutrition Comparison

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What are the differences between pineapple and yam?

  • Pineapple is higher in vitamin C and manganese, yet yam is higher in potassium, vitamin B6, fiber, copper, and phosphorus.
  • Pineapple's daily need coverage for vitamin C is 34% more.
  • Pineapple has 20 times more sugar than yam. While pineapple has 9.85g of sugar, yam has only 0.5g.
  • The glycemic index of yam is lower.

We used Pineapple, raw, all varieties and Yam, raw types in this article.

Infographic

Pineapple 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 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Yam
Yam
8
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 less SodiumSodium -88.9%
Contains more ManganeseManganese +133.5%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +30.8%
Contains more PotassiumPotassium +648.6%
Contains more IronIron +86.2%
Contains more CopperCopper +61.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +587.5%
Contains more SeleniumSelenium +600%

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 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +179.5%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +10.4%
Contains more Vitamin B5Vitamin B5 +47.4%
Contains more Vitamin B6Vitamin B6 +161.6%
Contains more Vitamin KVitamin K +228.6%
Contains more FolateFolate +27.8%
Contains more CholineCholine +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +23.6%
Contains more ProteinProtein +183.3%
Contains more FatsFats +41.7%
Contains more CarbsCarbs +112.5%
Contains more OtherOther +272.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 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 less Sat. FatSaturated fat -75.7%
Contains more Mono. FatMonounsaturated fat +116.7%
Contains more Poly. FatPolyunsaturated fat +90%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pineapple Yam DV% diff.
Vitamin C 47.8mg 17.1mg 34%
Manganese 0.927mg 0.397mg 23%
Potassium 109mg 816mg 21%
Vitamin B6 0.112mg 0.293mg 14%
Fiber 1.4g 4.1g 11%
Copper 0.11mg 0.178mg 8%
Phosphorus 8mg 55mg 7%
Carbs 13.12g 27.88g 5%
Calories 50kcal 118kcal 3%
Vitamin B1 0.079mg 0.112mg 3%
Fructose 2.12g 3%
Iron 0.29mg 0.54mg 3%
Protein 0.54g 1.53g 2%
Choline 5.5mg 16.5mg 2%
Magnesium 12mg 21mg 2%
Vitamin B5 0.213mg 0.314mg 2%
Vitamin E 0.02mg 0.35mg 2%
Folate 18µg 23µg 1%
Vitamin K 0.7µg 2.3µg 1%
Selenium 0.1µg 0.7µg 1%
Zinc 0.12mg 0.24mg 1%
Fats 0.12g 0.17g 0%
Net carbs 11.72g 23.78g N/A
Calcium 13mg 17mg 0%
Sugar 9.85g 0.5g N/A
Sodium 1mg 9mg 0%
Vitamin A 3µg 7µg 0%
Vitamin B2 0.032mg 0.032mg 0%
Vitamin B3 0.5mg 0.552mg 0%
Saturated fat 0.009g 0.037g 0%
Monounsaturated fat 0.013g 0.006g 0%
Polyunsaturated fat 0.04g 0.076g 0%
Tryptophan 0.005mg 0.012mg 0%
Threonine 0.019mg 0.054mg 0%
Isoleucine 0.019mg 0.052mg 0%
Leucine 0.024mg 0.096mg 0%
Lysine 0.026mg 0.059mg 0%
Methionine 0.012mg 0.021mg 0%
Phenylalanine 0.021mg 0.071mg 0%
Valine 0.024mg 0.062mg 0%
Histidine 0.01mg 0.034mg 0%

Which food is preferable for your diet?

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

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
20%
Pineapple
18%
Yam
Minerals Daily Need Coverage Score
20%
Pineapple
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 15)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
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 contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Pineapple
Pineapple is lower in Saturated fat (difference - 0.028g)
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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.