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  6. Mayonnaise vs. Yam

Mayonnaise vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between mayonnaise and yam?

  • Mayonnaise is richer in vitamin K and vitamin E, yet yam is richer in potassium, vitamin B6, vitamin C, copper, manganese, and fiber.
  • Mayonnaise's daily need coverage for vitamin K is 134% higher.
  • Mayonnaise has 316 times more saturated fat than yam. Mayonnaise has 11.703g of saturated fat, while yam has 0.037g.

We used Salad dressing, mayonnaise, regular and Yam, raw types in this comparison.

Infographic

Mayonnaise 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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 more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +3980%
Contains more IronIron +157.1%
Contains more CopperCopper +836.8%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +161.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +5571.4%

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.
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Yam
Yam
7
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 AVitamin A +128.6%
Contains more Vitamin EVitamin E +837.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6987%
Contains more CholineCholine +107.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1020%
Contains more Vitamin B2Vitamin B2 +68.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +82.6%
Contains more Vitamin B6Vitamin B6 +3562.5%
Contains more FolateFolate +360%

All nutrients comparison - raw data values

Nutrient Mayonnaise Yam DV% diff.
Polyunsaturated fat 44.69g 0.076g 297%
Vitamin K 163µg 2.3µg 134%
Fats 74.85g 0.17g 115%
Saturated fat 11.703g 0.037g 53%
Monounsaturated fat 16.843g 0.006g 42%
Calories 680kcal 118kcal 28%
Sodium 635mg 9mg 27%
Potassium 20mg 816mg 23%
Vitamin B6 0.008mg 0.293mg 22%
Vitamin E 3.28mg 0.35mg 20%
Vitamin C 0mg 17.1mg 19%
Copper 0.019mg 0.178mg 18%
Manganese 0.007mg 0.397mg 17%
Fiber 0g 4.1g 16%
Cholesterol 42mg 0mg 14%
Vitamin B1 0.01mg 0.112mg 9%
Carbs 0.57g 27.88g 9%
Phosphorus 21mg 55mg 5%
Folate 5µg 23µg 5%
Vitamin B12 0.12µg 0µg 5%
Magnesium 1mg 21mg 5%
Iron 0.21mg 0.54mg 4%
Vitamin B3 0mg 0.552mg 3%
Choline 34.2mg 16.5mg 3%
Vitamin B5 0.172mg 0.314mg 3%
Selenium 2.3µg 0.7µg 3%
Vitamin B2 0.019mg 0.032mg 1%
Protein 0.96g 1.53g 1%
Vitamin D 0.2µg 0µg 1%
Vitamin A 16µg 7µg 1%
Zinc 0.15mg 0.24mg 1%
Calcium 8mg 17mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0.57g 23.78g N/A
Sugar 0.57g 0.5g N/A
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0.012mg 0%
Threonine 0.055mg 0.054mg 0%
Isoleucine 0.065mg 0.052mg 0%
Leucine 0.095mg 0.096mg 0%
Lysine 0.072mg 0.059mg 0%
Methionine 0.035mg 0.021mg 0%
Phenylalanine 0.057mg 0.071mg 0%
Valine 0.074mg 0.062mg 0%
Histidine 0.026mg 0.034mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +43929.4%
Contains more OtherOther +140.2%
Contains more ProteinProtein +59.4%
Contains more CarbsCarbs +4791.2%
Contains more WaterWater +221.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +280616.7%
Contains more Poly. FatPolyunsaturated fat +58702.6%
Contains less Sat. FatSaturated fat -99.7%

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.