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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |