Spaghetti vs. Yam — In-Depth Nutrition Comparison
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Important differences between spaghetti and yam
- Spaghetti has more selenium; however, yam is richer in potassium, vitamin C, vitamin B6, fiber, copper, and vitamin B1.
- Spaghetti's daily need coverage for selenium is 47% more.
The food varieties used in the comparison are Pasta, cooked, unenriched, without added salt and Yam, raw.
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 more ZincZinc | +112.5% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +3671.4% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +1754.5% |
| Contains more CopperCopper | +78% |
| Contains more ManganeseManganese | +23.3% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +483.3% |
| Contains more Vitamin B1Vitamin B1 | +460% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +180.4% |
| Contains more Vitamin B6Vitamin B6 | +498% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +228.6% |
| Contains more CholineCholine | +157.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +279.1% |
| Contains more FatsFats | +447.1% |
| Contains more WaterWater | +12% |
| Contains more OtherOther | +192.9% |
~equal in
Carbs
~27.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2083.3% |
| Contains more Poly. FatPolyunsaturated fat | +328.9% |
| Contains less Sat. FatSaturated fat | -79% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 26.4µg | 0.7µg | 47% |
| Potassium | 44mg | 816mg | 23% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Vitamin B6 | 0.049mg | 0.293mg | 19% |
| Starch | 26.01g | 11% | |
| Protein | 5.8g | 1.53g | 9% |
| Fiber | 1.8g | 4.1g | 9% |
| Copper | 0.1mg | 0.178mg | 9% |
| Vitamin B1 | 0.02mg | 0.112mg | 8% |
| Folate | 7µg | 23µg | 4% |
| Vitamin B5 | 0.112mg | 0.314mg | 4% |
| Manganese | 0.322mg | 0.397mg | 3% |
| Vitamin E | 0.06mg | 0.35mg | 2% |
| Polyunsaturated fat | 0.326g | 0.076g | 2% |
| Choline | 6.4mg | 16.5mg | 2% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Calories | 158kcal | 118kcal | 2% |
| Zinc | 0.51mg | 0.24mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Fats | 0.93g | 0.17g | 1% |
| Vitamin B2 | 0.02mg | 0.032mg | 1% |
| Vitamin B3 | 0.4mg | 0.552mg | 1% |
| Iron | 0.5mg | 0.54mg | 1% |
| Calcium | 7mg | 17mg | 1% |
| Magnesium | 18mg | 21mg | 1% |
| Carbs | 30.86g | 27.88g | 1% |
| Saturated fat | 0.176g | 0.037g | 1% |
| Net carbs | 29.06g | 23.78g | N/A |
| Sugar | 0.56g | 0.5g | N/A |
| Phosphorus | 58mg | 55mg | 0% |
| Sodium | 1mg | 9mg | 0% |
| Monounsaturated fat | 0.131g | 0.006g | 0% |
| Tryptophan | 0.083mg | 0.012mg | 0% |
| Threonine | 0.206mg | 0.054mg | 0% |
| Isoleucine | 0.228mg | 0.052mg | 0% |
| Leucine | 0.44mg | 0.096mg | 0% |
| Lysine | 0.133mg | 0.059mg | 0% |
| Methionine | 0.065mg | 0.021mg | 0% |
| Phenylalanine | 0.297mg | 0.071mg | 0% |
| Valine | 0.262mg | 0.062mg | 0% |
| Histidine | 0.132mg | 0.034mg | 0% |
| Fructose | 0.03g | 0% | |
| Omega-3 - ALA | 0.024g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
3%
18%
Minerals Daily Need Coverage Score
30%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.139g)
Which food is cheaper?
Yam is cheaper (difference - $1.4)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Spaghetti contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Spaghetti is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)