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  6. Poppy seed vs. Yam

Poppy seed vs. Yam — In-Depth Nutrition Comparison

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The main differences between poppy seed and yam

  • Yam contains less manganese, copper, calcium, phosphorus, iron, magnesium, zinc, vitamin B1, fiber, and selenium than poppy seed.
  • Daily need coverage for manganese for poppy seed is 274% higher.
  • Yam has 85 times less calcium than poppy seed. Poppy seed has 1438mg of calcium, while yam has 17mg.
  • Yam has a higher glycemic index than poppy seed.

Food types used in this article are Spices, poppy seed and Yam, raw.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Yam
Yam
2
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 +1552.4%
Contains more CalciumCalcium +8358.8%
Contains more IronIron +1707.4%
Contains more CopperCopper +814%
Contains more ZincZinc +3191.7%
Contains more PhosphorusPhosphorus +1481.8%
Contains more ManganeseManganese +1589.4%
Contains more SeleniumSelenium +1828.6%
Contains more PotassiumPotassium +13.5%
Contains less SodiumSodium -65.4%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +405.7%
Contains more Vitamin B1Vitamin B1 +662.5%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more FolateFolate +256.5%
Contains more Vitamin CVitamin C +1610%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poppy seed Yam DV% diff.
Manganese 6.707mg 0.397mg 274%
Polyunsaturated fat 28.569g 0.076g 190%
Copper 1.627mg 0.178mg 161%
Calcium 1438mg 17mg 142%
Phosphorus 870mg 55mg 116%
Iron 9.76mg 0.54mg 115%
Magnesium 347mg 21mg 78%
Zinc 7.9mg 0.24mg 70%
Fats 41.56g 0.17g 64%
Fiber 19.5g 4.1g 62%
Vitamin B1 0.854mg 0.112mg 62%
Protein 17.99g 1.53g 33%
Selenium 13.5µg 0.7µg 23%
Saturated fat 4.517g 0.037g 20%
Calories 525kcal 118kcal 20%
Vitamin C 1mg 17.1mg 18%
Monounsaturated fat 5.982g 0.006g 15%
Folate 82µg 23µg 15%
Vitamin E 1.77mg 0.35mg 9%
Vitamin B2 0.1mg 0.032mg 5%
Vitamin B6 0.247mg 0.293mg 4%
Potassium 719mg 816mg 3%
Vitamin B3 0.896mg 0.552mg 2%
Vitamin K 0µg 2.3µg 2%
Vitamin A 0µg 7µg 1%
Sodium 26mg 9mg 1%
Choline 8.8mg 16.5mg 1%
Carbs 28.13g 27.88g 0%
Net carbs 8.63g 23.78g N/A
Sugar 2.99g 0.5g N/A
Vitamin B5 0.324mg 0.314mg 0%
Tryptophan 0.184mg 0.012mg 0%
Threonine 0.686mg 0.054mg 0%
Isoleucine 0.819mg 0.052mg 0%
Leucine 1.321mg 0.096mg 0%
Lysine 0.952mg 0.059mg 0%
Methionine 0.502mg 0.021mg 0%
Phenylalanine 0.758mg 0.071mg 0%
Valine 1.095mg 0.062mg 0%
Histidine 0.471mg 0.034mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 +1075.8%
Contains more FatsFats +24347.1%
Contains more OtherOther +676.8%
Contains more WaterWater +1069.7%
~equal in Carbs ~27.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 +99600%
Contains more Poly. FatPolyunsaturated fat +37490.8%
Contains less Sat. FatSaturated fat -99.2%

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.