Saffron vs. Yam — In-Depth Nutrition Comparison
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How are Saffron and Yam different?
- Saffron is higher than Yam in Manganese, Iron, Vitamin C, Magnesium, Vitamin B6, Phosphorus, Potassium, Vitamin B2, Folate, and Copper.
- Saffron covers your daily need of Manganese 1218% more than Yam.
- Saffron contains 21 times more Iron than Yam. Saffron contains 11.1mg of Iron, while Yam contains 0.54mg.
Spices, saffron and Yam, raw types were used in this article.
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
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Calcium
+552.9%
Contains
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Iron
+1955.6%
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Magnesium
+1157.1%
Contains
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Phosphorus
+358.2%
Contains
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Potassium
+111.3%
Contains
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Zinc
+354.2%
Contains
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Copper
+84.3%
Contains
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Manganese
+7055.7%
Contains
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Selenium
+700%
Contains
less
Sodium
-93.9%
Contains
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Calcium
+552.9%
Contains
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Iron
+1955.6%
Contains
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Magnesium
+1157.1%
Contains
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Phosphorus
+358.2%
Contains
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Potassium
+111.3%
Contains
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Zinc
+354.2%
Contains
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Copper
+84.3%
Contains
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Manganese
+7055.7%
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Selenium
+700%
Contains
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Sodium
-93.9%
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.
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Contains
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Vitamin A
+284.1%
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Vitamin C
+372.5%
Contains
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Vitamin B2
+734.4%
Contains
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Vitamin B3
+164.5%
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Vitamin B6
+244.7%
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Folate
+304.3%
Equal in Vitamin B1 - 0.112
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Vitamin A
+284.1%
Contains
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Vitamin C
+372.5%
Contains
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Vitamin B2
+734.4%
Contains
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Vitamin B3
+164.5%
Contains
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Vitamin B6
+244.7%
Contains
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Folate
+304.3%
Equal in Vitamin B1 - 0.112
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+647.1%
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Fats
+3341.2%
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Carbs
+134.5%
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Other
+564.6%
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Water
+484.9%
Contains
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Protein
+647.1%
Contains
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Fats
+3341.2%
Contains
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Carbs
+134.5%
Contains
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Other
+564.6%
Contains
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Water
+484.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+7050%
Contains
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Polyunsaturated fat
+2619.7%
Contains
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Saturated Fat
-97.7%
Contains
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Monounsaturated Fat
+7050%
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Polyunsaturated fat
+2619.7%
Contains
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Saturated Fat
-97.7%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 61.47g | 23.78g |
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| Protein | 11.43g | 1.53g |
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| Fats | 5.85g | 0.17g |
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| Carbs | 65.37g | 27.88g |
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| Calories | 310kcal | 118kcal |
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| Sugar | 0.5g |
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| Fiber | 3.9g | 4.1g |
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| Calcium | 111mg | 17mg |
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| Iron | 11.1mg | 0.54mg |
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| Magnesium | 264mg | 21mg |
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| Phosphorus | 252mg | 55mg |
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| Potassium | 1724mg | 816mg |
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| Sodium | 148mg | 9mg |
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| Zinc | 1.09mg | 0.24mg |
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| Copper | 0.328mg | 0.178mg |
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| Manganese | 28.408mg | 0.397mg |
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| Selenium | 5.6µg | 0.7µg |
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| Vitamin A | 530IU | 138IU |
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| Vitamin A RAE | 27µg | 7µg |
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| Vitamin E | 0.35mg |
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| Vitamin C | 80.8mg | 17.1mg |
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| Vitamin B1 | 0.115mg | 0.112mg |
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| Vitamin B2 | 0.267mg | 0.032mg |
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| Vitamin B3 | 1.46mg | 0.552mg |
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| Vitamin B5 | 0.314mg |
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| Vitamin B6 | 1.01mg | 0.293mg |
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| Folate | 93µg | 23µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.054mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.059mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.071mg |
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| Valine | 0.062mg |
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| Histidine | 0.034mg |
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| Saturated Fat | 1.586g | 0.037g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 0.429g | 0.006g |
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| Polyunsaturated fat | 2.067g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
60%
19%
Minerals Daily Need Coverage Score
479%
26%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 139mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 1.549g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 19)
Which food is cheaper?
Yam is cheaper (difference - $2)
Which food is lower in Sugar?
Saffron is lower in Sugar (difference - 0.5g)
Which food is richer in minerals?
Saffron is relatively richer in minerals
Which food is richer in vitamins?
Saffron is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)