Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Quinoa
  5. Compare
  6. Quinoa vs. Yam

Quinoa vs. Yam — In-Depth Nutrition Comparison

Compare

How are quinoa and yam different?

  • Quinoa is richer in phosphorus, iron, magnesium, manganese, zinc, and vitamin B2, while yam is higher in vitamin C, potassium, vitamin B6, and fiber.
  • Yam covers your daily need for vitamin C, 19% more than quinoa.
  • Quinoa contains 5 times more zinc than yam. Quinoa contains 1.09mg of zinc, while yam contains 0.24mg.

Quinoa, cooked and Yam, raw types were used in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Yam
Yam
1
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 +204.8%
Contains more IronIron +175.9%
Contains more ZincZinc +354.2%
Contains more PhosphorusPhosphorus +176.4%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +58.9%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +374.4%
~equal in Calcium ~17mg
~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.
Quinoa
Quinoa
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +80%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more FolateFolate +82.6%
Contains more CholineCholine +39.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +34%
Contains more Vitamin B6Vitamin B6 +138.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.112mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Yam DV% diff.
Potassium 172mg 816mg 19%
Vitamin C 0mg 17.1mg 19%
Phosphorus 152mg 55mg 14%
Vitamin B6 0.123mg 0.293mg 13%
Iron 1.49mg 0.54mg 12%
Manganese 0.631mg 0.397mg 10%
Magnesium 64mg 21mg 10%
Zinc 1.09mg 0.24mg 8%
Polyunsaturated fat 1.078g 0.076g 7%
Starch 17.63g 7%
Protein 4.4g 1.53g 6%
Vitamin B2 0.11mg 0.032mg 6%
Vitamin B5 0.314mg 6%
Folate 42µg 23µg 5%
Fiber 2.8g 4.1g 5%
Selenium 2.8µg 0.7µg 4%
Fats 1.92g 0.17g 3%
Copper 0.192mg 0.178mg 2%
Vitamin K 0µg 2.3µg 2%
Carbs 21.3g 27.88g 2%
Vitamin E 0.63mg 0.35mg 2%
Choline 23mg 16.5mg 1%
Saturated fat 0.231g 0.037g 1%
Monounsaturated fat 0.528g 0.006g 1%
Vitamin B3 0.412mg 0.552mg 1%
Vitamin A 0µg 7µg 1%
Calories 120kcal 118kcal 0%
Net carbs 18.5g 23.78g N/A
Calcium 17mg 17mg 0%
Sugar 0.87g 0.5g N/A
Sodium 7mg 9mg 0%
Vitamin B1 0.107mg 0.112mg 0%
Tryptophan 0.052mg 0.012mg 0%
Threonine 0.131mg 0.054mg 0%
Isoleucine 0.157mg 0.052mg 0%
Leucine 0.261mg 0.096mg 0%
Lysine 0.239mg 0.059mg 0%
Methionine 0.096mg 0.021mg 0%
Phenylalanine 0.185mg 0.071mg 0%
Valine 0.185mg 0.062mg 0%
Histidine 0.127mg 0.034mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Yam
Yam
2
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 +187.6%
Contains more FatsFats +1029.4%
Contains more CarbsCarbs +30.9%
~equal in Water ~69.6g
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +8700%
Contains more Poly. FatPolyunsaturated fat +1318.4%
Contains less Sat. FatSaturated fat -84%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.