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Flax seeds vs. Yam — In-Depth Nutrition Comparison

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Differences between flax seeds and yam

  • Flax seeds are higher than yam in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and calcium.
  • Flax seeds' daily need coverage for vitamin B1 is 128% higher.
  • Flax seeds have 36 times more selenium than yam. While flax seeds have 25.4µg of selenium, yam has only 0.7µg.

The food types used in this comparison are Seeds, flaxseed and Yam, raw.

Infographic

Flax seeds vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Yam
Yam
1
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 MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1400%
Contains more IronIron +961.1%
Contains more CopperCopper +585.4%
Contains more ZincZinc +1708.3%
Contains more PhosphorusPhosphorus +1067.3%
Contains more ManganeseManganese +525.2%
Contains more SeleniumSelenium +3528.6%
Contains less SodiumSodium -70%
~equal in Potassium ~816mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Yam
Yam
3
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 B1Vitamin B1 +1367.9%
Contains more Vitamin B2Vitamin B2 +403.1%
Contains more Vitamin B3Vitamin B3 +458%
Contains more Vitamin B5Vitamin B5 +213.7%
Contains more Vitamin B6Vitamin B6 +61.4%
Contains more Vitamin KVitamin K +87%
Contains more FolateFolate +278.3%
Contains more CholineCholine +377%
Contains more Vitamin CVitamin C +2750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1095.4%
Contains more FatsFats +24700%
Contains more OtherOther +352.4%
Contains more WaterWater +900%
~equal in Carbs ~27.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +125350%
Contains more Poly. FatPolyunsaturated fat +37702.6%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Yam DV% diff.
Polyunsaturated fat 28.73g 0.076g 191%
Vitamin B1 1.644mg 0.112mg 128%
Copper 1.22mg 0.178mg 116%
Fiber 27.3g 4.1g 93%
Manganese 2.482mg 0.397mg 91%
Magnesium 392mg 21mg 88%
Phosphorus 642mg 55mg 84%
Fats 42.16g 0.17g 65%
Iron 5.73mg 0.54mg 65%
Selenium 25.4µg 0.7µg 45%
Zinc 4.34mg 0.24mg 37%
Protein 18.29g 1.53g 34%
Calcium 255mg 17mg 24%
Calories 534kcal 118kcal 21%
Monounsaturated fat 7.527g 0.006g 19%
Vitamin C 0.6mg 17.1mg 18%
Vitamin B3 3.08mg 0.552mg 16%
Folate 87µg 23µg 16%
Saturated fat 3.663g 0.037g 16%
Vitamin B6 0.473mg 0.293mg 14%
Vitamin B5 0.985mg 0.314mg 13%
Choline 78.7mg 16.5mg 11%
Vitamin B2 0.161mg 0.032mg 10%
Vitamin K 4.3µg 2.3µg 2%
Vitamin A 0µg 7µg 1%
Sodium 30mg 9mg 1%
Carbs 28.88g 27.88g 0%
Net carbs 1.58g 23.78g N/A
Potassium 813mg 816mg 0%
Sugar 1.55g 0.5g N/A
Vitamin E 0.31mg 0.35mg 0%
Tryptophan 0.297mg 0.012mg 0%
Threonine 0.766mg 0.054mg 0%
Isoleucine 0.896mg 0.052mg 0%
Leucine 1.235mg 0.096mg 0%
Lysine 0.862mg 0.059mg 0%
Methionine 0.37mg 0.021mg 0%
Phenylalanine 0.957mg 0.071mg 0%
Valine 1.072mg 0.062mg 0%
Histidine 0.472mg 0.034mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
18%
Yam
Minerals Daily Need Coverage Score
191%
Flax seeds
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.626g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.8)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.