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 for manganese, 1218% more than yam.
- Saffron contains 21 times more iron than yam. Saffron contains 11.1mg of iron, while yam contains 0.54mg.
- Saffron has a higher glycemic index (70) than yam (51).
Spices, saffron and Yam, raw types were 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 | +1157.1% |
| Contains more CalciumCalcium | +552.9% |
| Contains more PotassiumPotassium | +111.3% |
| Contains more IronIron | +1955.6% |
| Contains more CopperCopper | +84.3% |
| Contains more ZincZinc | +354.2% |
| Contains more PhosphorusPhosphorus | +358.2% |
| Contains more ManganeseManganese | +7055.7% |
| Contains more SeleniumSelenium | +700% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +372.5% |
| Contains more Vitamin AVitamin A | +285.7% |
| Contains more Vitamin B2Vitamin B2 | +734.4% |
| Contains more Vitamin B3Vitamin B3 | +164.5% |
| Contains more Vitamin B6Vitamin B6 | +244.7% |
| Contains more FolateFolate | +304.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 28.408mg | 0.397mg | 1218% |
| Iron | 11.1mg | 0.54mg | 132% |
| Vitamin C | 80.8mg | 17.1mg | 71% |
| Magnesium | 264mg | 21mg | 58% |
| Vitamin B6 | 1.01mg | 0.293mg | 55% |
| Phosphorus | 252mg | 55mg | 28% |
| Potassium | 1724mg | 816mg | 27% |
| Protein | 11.43g | 1.53g | 20% |
| Vitamin B2 | 0.267mg | 0.032mg | 18% |
| Folate | 93µg | 23µg | 18% |
| Copper | 0.328mg | 0.178mg | 17% |
| Polyunsaturated fat | 2.067g | 0.076g | 13% |
| Carbs | 65.37g | 27.88g | 12% |
| Calories | 310kcal | 118kcal | 10% |
| Calcium | 111mg | 17mg | 9% |
| Fats | 5.85g | 0.17g | 9% |
| Selenium | 5.6µg | 0.7µg | 9% |
| Zinc | 1.09mg | 0.24mg | 8% |
| Saturated fat | 1.586g | 0.037g | 7% |
| Vitamin B5 | 0.314mg | 6% | |
| Vitamin B3 | 1.46mg | 0.552mg | 6% |
| Sodium | 148mg | 9mg | 6% |
| Choline | 16.5mg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Vitamin A | 27µg | 7µg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Fiber | 3.9g | 4.1g | 1% |
| Monounsaturated fat | 0.429g | 0.006g | 1% |
| Net carbs | 61.47g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B1 | 0.115mg | 0.112mg | 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% | |
| Omega-3 - DPA | 0.006g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +647.1% |
| Contains more FatsFats | +3341.2% |
| Contains more CarbsCarbs | +134.5% |
| Contains more OtherOther | +564.6% |
| Contains more WaterWater | +484.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7050% |
| Contains more Poly. FatPolyunsaturated fat | +2619.7% |
| Contains less Sat. FatSaturated fat | -97.7% |