Raisin vs. Yam — In-Depth Nutrition Comparison
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How are raisins and yam different?
- Raisins are higher in iron, copper, vitamin B2, and phosphorus; however, yam is richer in vitamin C and vitamin B6.
- Daily need coverage for iron for raisins is 17% higher.
- Raisins contain 4 times more vitamin B2 than yam. While raisins contain 0.125mg of vitamin B2, yam contains only 0.032mg.
- Yam has a lower glycemic index (51) than raisins (64).
Raisins, seedless and Yam, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more CalciumCalcium | +194.1% |
| Contains more IronIron | +248.1% |
| Contains more CopperCopper | +78.7% |
| Contains more PhosphorusPhosphorus | +83.6% |
| Contains less SodiumSodium | -18.2% |
| Contains more ManganeseManganese | +32.8% |
| Contains more SeleniumSelenium | +16.7% |
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.
| Contains more Vitamin B2Vitamin B2 | +290.6% |
| Contains more Vitamin B3Vitamin B3 | +38.8% |
| Contains more Vitamin KVitamin K | +52.2% |
| Contains more Vitamin CVitamin C | +643.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +191.7% |
| Contains more Vitamin B5Vitamin B5 | +230.5% |
| Contains more Vitamin B6Vitamin B6 | +68.4% |
| Contains more FolateFolate | +360% |
| Contains more CholineCholine | +48.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 37% | |
| Iron | 1.88mg | 0.54mg | 17% |
| Carbs | 79.18g | 27.88g | 17% |
| Vitamin C | 2.3mg | 17.1mg | 16% |
| Copper | 0.318mg | 0.178mg | 16% |
| Calories | 299kcal | 118kcal | 9% |
| Vitamin B6 | 0.174mg | 0.293mg | 9% |
| Phosphorus | 101mg | 55mg | 7% |
| Vitamin B2 | 0.125mg | 0.032mg | 7% |
| Folate | 5µg | 23µg | 5% |
| Manganese | 0.299mg | 0.397mg | 4% |
| Vitamin B5 | 0.095mg | 0.314mg | 4% |
| Protein | 3.07g | 1.53g | 3% |
| Calcium | 50mg | 17mg | 3% |
| Magnesium | 32mg | 21mg | 3% |
| Potassium | 749mg | 816mg | 2% |
| Fiber | 3.7g | 4.1g | 2% |
| Vitamin E | 0.12mg | 0.35mg | 2% |
| Vitamin K | 3.5µg | 2.3µg | 1% |
| Choline | 11.1mg | 16.5mg | 1% |
| Vitamin B3 | 0.766mg | 0.552mg | 1% |
| Vitamin B1 | 0.106mg | 0.112mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Starch | 2.7g | 1% | |
| Fats | 0.46g | 0.17g | 0% |
| Net carbs | 75.48g | 23.78g | N/A |
| Sugar | 59.19g | 0.5g | N/A |
| Zinc | 0.22mg | 0.24mg | 0% |
| Sodium | 11mg | 9mg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Saturated fat | 0.058g | 0.037g | 0% |
| Monounsaturated fat | 0.051g | 0.006g | 0% |
| Polyunsaturated fat | 0.037g | 0.076g | 0% |
| Tryptophan | 0.05mg | 0.012mg | 0% |
| Threonine | 0.077mg | 0.054mg | 0% |
| Isoleucine | 0.057mg | 0.052mg | 0% |
| Leucine | 0.096mg | 0.096mg | 0% |
| Lysine | 0.084mg | 0.059mg | 0% |
| Methionine | 0.021mg | 0.021mg | 0% |
| Phenylalanine | 0.065mg | 0.071mg | 0% |
| Valine | 0.083mg | 0.062mg | 0% |
| Histidine | 0.072mg | 0.034mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +100.7% |
| Contains more FatsFats | +170.6% |
| Contains more CarbsCarbs | +184% |
| Contains more OtherOther | +126.8% |
| Contains more WaterWater | +351.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +750% |
| Contains less Sat. FatSaturated fat | -36.2% |
| Contains more Poly. FatPolyunsaturated fat | +105.4% |