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Pita vs. Yam — In-Depth Nutrition Comparison

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The main differences between pita and yam

  • Pita has more vitamin B1, iron, vitamin B3, calcium, and phosphorus; however, yam has more potassium, vitamin B6, vitamin C, and fiber.
  • Daily need coverage for sodium for pita is 23% higher.
  • Yam has 5 times less calcium than pita. Pita has 86mg of calcium, while yam has 17mg.
  • Yam is lower in sodium.
  • Pita has a higher glycemic index than yam.

Food types used in this article are Bread, pita, white, unenriched and Yam, raw.

Infographic

Pita 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.
Pita
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Yam
Yam
3
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 MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +405.9%
Contains more IronIron +159.3%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +76.4%
Contains more ManganeseManganese +21.2%
Contains more PotassiumPotassium +580%
Contains less SodiumSodium -98.3%
~equal in Copper ~0.178mg

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.
Pita
4
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% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Yam
Yam
6
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 +138.4%
Contains more Vitamin B2Vitamin B2 +203.1%
Contains more Vitamin B3Vitamin B3 +288%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +761.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Yam
Yam
1
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 +494.8%
Contains more FatsFats +605.9%
Contains more CarbsCarbs +99.8%
Contains more OtherOther +131.7%
Contains more WaterWater +116.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 +1650%
Contains more Poly. FatPolyunsaturated fat +603.9%
Contains less Sat. FatSaturated fat -77.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Yam DV% diff.
Sodium 536mg 9mg 23%
Vitamin B6 0.034mg 0.293mg 20%
Potassium 120mg 816mg 20%
Vitamin C 0mg 17.1mg 19%
Protein 9.1g 1.53g 15%
Vitamin B1 0.267mg 0.112mg 13%
Iron 1.4mg 0.54mg 11%
Vitamin B3 2.142mg 0.552mg 10%
Carbs 55.7g 27.88g 9%
Fiber 2.2g 4.1g 8%
Calories 275kcal 118kcal 8%
Calcium 86mg 17mg 7%
Phosphorus 97mg 55mg 6%
Vitamin B2 0.097mg 0.032mg 5%
Zinc 0.84mg 0.24mg 5%
Manganese 0.481mg 0.397mg 4%
Choline 16.5mg 3%
Polyunsaturated fat 0.535g 0.076g 3%
Fats 1.2g 0.17g 2%
Vitamin B5 0.397mg 0.314mg 2%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Magnesium 26mg 21mg 1%
Saturated fat 0.166g 0.037g 1%
Copper 0.168mg 0.178mg 1%
Vitamin A 0µg 7µg 1%
Selenium 0.7µg 1%
Net carbs 53.5g 23.78g N/A
Sugar 0.5g N/A
Folate 24µg 23µg 0%
Monounsaturated fat 0.105g 0.006g 0%
Tryptophan 0.105mg 0.012mg 0%
Threonine 0.257mg 0.054mg 0%
Isoleucine 0.349mg 0.052mg 0%
Leucine 0.634mg 0.096mg 0%
Lysine 0.219mg 0.059mg 0%
Methionine 0.16mg 0.021mg 0%
Phenylalanine 0.446mg 0.071mg 0%
Valine 0.394mg 0.062mg 0%
Histidine 0.195mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita 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
14%
Pita
18%
Yam
Minerals Daily Need Coverage Score
36%
Pita
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.129g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $0.2)
Which food is richer in minerals?
Pita
Pita is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.