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  6. Pineapple vs. Yam

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.

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.
Pineapple
Pineapple
2
:
8
Yam
Yam
Contains less Sodium -88.9%
Contains more Manganese +133.5%
Contains more Calcium +30.8%
Contains more Iron +86.2%
Contains more Magnesium +75%
Contains more Phosphorus +587.5%
Contains more Potassium +648.6%
Contains more Zinc +100%
Contains more Copper +61.8%
Contains more Selenium +600%
Pineapple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 11% 9% 4% 10% 1% 4% 37% 121% 1%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains less Sodium -88.9%
Contains more Manganese +133.5%
Contains more Calcium +30.8%
Contains more Iron +86.2%
Contains more Magnesium +75%
Contains more Phosphorus +587.5%
Contains more Potassium +648.6%
Contains more Zinc +100%
Contains more Copper +61.8%
Contains more Selenium +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.
Pineapple
Pineapple
1
:
8
Yam
Yam
Contains more Vitamin C +179.5%
Contains more Vitamin A +137.9%
Contains more Vitamin E +1650%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +161.6%
Contains more Folate +27.8%
Contains more Vitamin K +228.6%
Equal in Vitamin B2 - 0.032
Pineapple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin C +179.5%
Contains more Vitamin A +137.9%
Contains more Vitamin E +1650%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +161.6%
Contains more Folate +27.8%
Contains more Vitamin K +228.6%
Equal in Vitamin B2 - 0.032

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pineapple
Pineapple
1
:
4
Yam
Yam
Contains more Water +23.6%
Contains more Protein +183.3%
Contains more Fats +41.7%
Contains more Carbs +112.5%
Contains more Other +272.7%
Pineapple
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Water +23.6%
Contains more Protein +183.3%
Contains more Fats +41.7%
Contains more Carbs +112.5%
Contains more Other +272.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pineapple
Pineapple
2
:
1
Yam
Yam
Contains less Saturated Fat -75.7%
Contains more Monounsaturated Fat +116.7%
Contains more Polyunsaturated fat +90%
Pineapple
15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -75.7%
Contains more Monounsaturated Fat +116.7%
Contains more Polyunsaturated 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 Opinion
Net carbs 11.72g 23.78g Yam
Protein 0.54g 1.53g Yam
Fats 0.12g 0.17g Yam
Carbs 13.12g 27.88g Yam
Calories 50kcal 118kcal Yam
Fructose 2.12g Pineapple
Sugar 9.85g 0.5g Yam
Fiber 1.4g 4.1g Yam
Calcium 13mg 17mg Yam
Iron 0.29mg 0.54mg Yam
Magnesium 12mg 21mg Yam
Phosphorus 8mg 55mg Yam
Potassium 109mg 816mg Yam
Sodium 1mg 9mg Pineapple
Zinc 0.12mg 0.24mg Yam
Copper 0.11mg 0.178mg Yam
Manganese 0.927mg 0.397mg Pineapple
Selenium 0.1µg 0.7µg Yam
Vitamin A 58IU 138IU Yam
Vitamin A RAE 3µg 7µg Yam
Vitamin E 0.02mg 0.35mg Yam
Vitamin C 47.8mg 17.1mg Pineapple
Vitamin B1 0.079mg 0.112mg Yam
Vitamin B2 0.032mg 0.032mg
Vitamin B3 0.5mg 0.552mg Yam
Vitamin B5 0.213mg 0.314mg Yam
Vitamin B6 0.112mg 0.293mg Yam
Folate 18µg 23µg Yam
Vitamin K 0.7µg 2.3µg Yam
Tryptophan 0.005mg 0.012mg Yam
Threonine 0.019mg 0.054mg Yam
Isoleucine 0.019mg 0.052mg Yam
Leucine 0.024mg 0.096mg Yam
Lysine 0.026mg 0.059mg Yam
Methionine 0.012mg 0.021mg Yam
Phenylalanine 0.021mg 0.071mg Yam
Valine 0.024mg 0.062mg Yam
Histidine 0.01mg 0.034mg Yam
Saturated Fat 0.009g 0.037g Pineapple
Monounsaturated Fat 0.013g 0.006g Pineapple
Polyunsaturated fat 0.04g 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pineapple Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Pineapple
19%
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.