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Porridge vs. Yam — In-Depth Nutrition Comparison

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The main differences between porridge and yam

  • Porridge has more iron and calcium; however, yam has more potassium, vitamin B6, vitamin C, manganese, copper, fiber, and phosphorus.
  • Daily need coverage for iron for porridge is 40% higher.
  • Yam has 5 times less calcium than porridge. Porridge has 87mg of calcium, while yam has 17mg.
  • Porridge has a higher glycemic index than yam.

Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Yam, raw.

Infographic

Porridge vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Yam
Yam
6
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 CalciumCalcium +411.8%
Contains more IronIron +592.6%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +320%
Contains more PotassiumPotassium +5000%
Contains more CopperCopper +345%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +266.7%
Contains more ManganeseManganese +∞%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Yam
Yam
10
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +103.6%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B5Vitamin B5 +342.3%
Contains more Vitamin B6Vitamin B6 +2153.8%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.552mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Yam DV% diff.
Iron 3.74mg 0.54mg 40%
Potassium 16mg 816mg 24%
Vitamin B6 0.013mg 0.293mg 22%
Vitamin C 0mg 17.1mg 19%
Manganese 0mg 0.397mg 17%
Copper 0.04mg 0.178mg 15%
Fiber 0.5g 4.1g 14%
Calcium 87mg 17mg 7%
Carbs 10.52g 27.88g 6%
Phosphorus 15mg 55mg 6%
Vitamin B1 0.055mg 0.112mg 5%
Vitamin B5 0.071mg 0.314mg 5%
Magnesium 5mg 21mg 4%
Selenium 2.8µg 0.7µg 4%
Choline 16.5mg 3%
Folate 12µg 23µg 3%
Calories 50kcal 118kcal 3%
Vitamin K 0.1µg 2.3µg 2%
Vitamin E 0.02mg 0.35mg 2%
Vitamin A 0µg 7µg 1%
Vitamin B2 0.025mg 0.032mg 1%
Zinc 0.13mg 0.24mg 1%
Protein 1.44g 1.53g 0%
Fats 0.21g 0.17g 0%
Net carbs 10.02g 23.78g N/A
Sugar 0.03g 0.5g N/A
Sodium 6mg 9mg 0%
Vitamin B3 0.52mg 0.552mg 0%
Saturated fat 0.033g 0.037g 0%
Monounsaturated fat 0.028g 0.006g 0%
Polyunsaturated fat 0.114g 0.076g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.045mg 0.054mg 0%
Isoleucine 0.063mg 0.052mg 0%
Leucine 0.11mg 0.096mg 0%
Lysine 0.037mg 0.059mg 0%
Methionine 0.027mg 0.021mg 0%
Phenylalanine 0.078mg 0.071mg 0%
Valine 0.07mg 0.062mg 0%
Histidine 0.033mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +23.5%
Contains more WaterWater +25.9%
Contains more CarbsCarbs +165%
Contains more OtherOther +272.7%
~equal in Protein ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Yam
Yam
0
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 -10.8%
Contains more Mono. FatMonounsaturated fat +366.7%
Contains more Poly. FatPolyunsaturated fat +50%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.