Raspberry vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between raspberries and yam
- Raspberries have more manganese, vitamin C, and fiber, while yam has more potassium, vitamin B6, copper, and vitamin B1.
- Yam covers your daily need for potassium, 20% more than raspberries.
- Raspberries contain 9 times more sugar than yam. While raspberries contain 4.42g of sugar, yam contains only 0.5g.
- Raspberries have a lower glycemic index. The glycemic index of raspberries is 26, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Raspberries, raw and Yam, raw.
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.
| Contains more CalciumCalcium | +47.1% |
| Contains more IronIron | +27.8% |
| Contains more ZincZinc | +75% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +68.8% |
| Contains more PotassiumPotassium | +440.4% |
| Contains more CopperCopper | +97.8% |
| Contains more PhosphorusPhosphorus | +89.7% |
| Contains more SeleniumSelenium | +250% |
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 CVitamin C | +53.2% |
| Contains more Vitamin EVitamin E | +148.6% |
| Contains more Vitamin B2Vitamin B2 | +18.8% |
| Contains more Vitamin KVitamin K | +239.1% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B6Vitamin B6 | +432.7% |
| Contains more CholineCholine | +34.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +282.4% |
| Contains more WaterWater | +23.2% |
| Contains more ProteinProtein | +27.5% |
| Contains more CarbsCarbs | +133.5% |
| Contains more OtherOther | +78.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.6% |
| Contains more Mono. FatMonounsaturated fat | +966.7% |
| Contains more Poly. FatPolyunsaturated fat | +393.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Potassium | 151mg | 816mg | 20% |
| Vitamin B6 | 0.055mg | 0.293mg | 18% |
| Manganese | 0.67mg | 0.397mg | 12% |
| Fiber | 6.5g | 4.1g | 10% |
| Vitamin C | 26.2mg | 17.1mg | 10% |
| Copper | 0.09mg | 0.178mg | 10% |
| Vitamin B1 | 0.032mg | 0.112mg | 7% |
| Vitamin K | 7.8µg | 2.3µg | 5% |
| Carbs | 11.94g | 27.88g | 5% |
| Phosphorus | 29mg | 55mg | 4% |
| Vitamin E | 0.87mg | 0.35mg | 3% |
| Calories | 52kcal | 118kcal | 3% |
| Fructose | 2.35g | 3% | |
| Iron | 0.69mg | 0.54mg | 2% |
| Polyunsaturated fat | 0.375g | 0.076g | 2% |
| Zinc | 0.42mg | 0.24mg | 2% |
| Protein | 1.2g | 1.53g | 1% |
| Choline | 12.3mg | 16.5mg | 1% |
| Fats | 0.65g | 0.17g | 1% |
| Folate | 21µg | 23µg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Vitamin A | 2µg | 7µg | 1% |
| Calcium | 25mg | 17mg | 1% |
| Net carbs | 5.44g | 23.78g | N/A |
| Magnesium | 22mg | 21mg | 0% |
| Sugar | 4.42g | 0.5g | N/A |
| Sodium | 1mg | 9mg | 0% |
| Vitamin B2 | 0.038mg | 0.032mg | 0% |
| Vitamin B3 | 0.598mg | 0.552mg | 0% |
| Vitamin B5 | 0.329mg | 0.314mg | 0% |
| Saturated fat | 0.019g | 0.037g | 0% |
| Monounsaturated fat | 0.064g | 0.006g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
16%
18%
Minerals Daily Need Coverage Score
20%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.92g)
Which food is cheaper?
Yam is cheaper (difference - $0.5)
Which food contains less Sodium?
Raspberry contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Raspberry is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.