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Rum vs. Yam — In-Depth Nutrition Comparison

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Differences between rum and yam

  • Yam is higher than rum in potassium, vitamin B6, vitamin C, manganese, fiber, copper, vitamin B1, phosphorus, vitamin B5, and folate.
  • Yam's daily need coverage for potassium is 24% higher.
  • Rum has a lower glycemic index (0) than yam (51).

The food types used in this comparison are Alcoholic beverage, distilled, rum, 80 proof and Yam, raw.

Infographic

Rum 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.
Rum
Rum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Yam
Yam
9
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 less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +40700%
Contains more IronIron +350%
Contains more CopperCopper +256%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +1000%
Contains more ManganeseManganese +2105.6%
Contains more SeleniumSelenium +∞%

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.
Rum
Rum
0
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% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Yam
Yam
11
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 +∞%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rum
Rum
1
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more OtherOther +3973.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
~equal in Water ~69.6g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rum Yam
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rum Yam DV% diff.
Potassium 2mg 816mg 24%
Vitamin B6 0mg 0.293mg 23%
Vitamin C 0mg 17.1mg 19%
Fiber 0g 4.1g 16%
Manganese 0.018mg 0.397mg 16%
Copper 0.05mg 0.178mg 14%
Vitamin B1 0.008mg 0.112mg 9%
Carbs 0g 27.88g 9%
Phosphorus 5mg 55mg 7%
Folate 0µg 23µg 6%
Vitamin B5 0mg 0.314mg 6%
Calories 231kcal 118kcal 6%
Iron 0.12mg 0.54mg 5%
Magnesium 0mg 21mg 5%
Choline 0mg 16.5mg 3%
Protein 0g 1.53g 3%
Vitamin B3 0mg 0.552mg 3%
Vitamin E 0mg 0.35mg 2%
Calcium 0mg 17mg 2%
Vitamin B2 0mg 0.032mg 2%
Vitamin K 0µg 2.3µg 2%
Zinc 0.07mg 0.24mg 2%
Polyunsaturated fat 0g 0.076g 1%
Vitamin A 0µg 7µg 1%
Selenium 0µg 0.7µg 1%
Fats 0g 0.17g 0%
Net carbs 0g 23.78g N/A
Sugar 0g 0.5g N/A
Sodium 1mg 9mg 0%
Saturated fat 0g 0.037g 0%
Monounsaturated fat 0g 0.006g 0%
Tryptophan 0mg 0.012mg 0%
Threonine 0mg 0.054mg 0%
Isoleucine 0mg 0.052mg 0%
Leucine 0mg 0.096mg 0%
Lysine 0mg 0.059mg 0%
Methionine 0mg 0.021mg 0%
Phenylalanine 0mg 0.071mg 0%
Valine 0mg 0.062mg 0%
Histidine 0mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rum Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
0%
Rum
18%
Yam
Minerals Daily Need Coverage Score
3%
Rum
26%
Yam

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Rum
Rum contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Rum
Rum is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 51)
Which food is cheaper?
Rum
Rum is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.