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  6. Garlic powder vs. Yam

Garlic powder vs. Yam — In-Depth Nutrition Comparison

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Differences between garlic powder and yam

  • Garlic powder is higher in vitamin B6, iron, phosphorus, selenium, copper, vitamin B1, manganese, zinc, and fiber; however, yam is richer in vitamin C.
  • Garlic powder's daily need coverage for vitamin B6 is 105% higher.
  • Garlic powder has 34 times more selenium than yam. While garlic powder has 23.9µg of selenium, yam has only 0.7µg.
  • Garlic powder has a lower glycemic index (5) than yam (51).

The food types used in this comparison are Spices, garlic powder and Yam, raw.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
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 +266.7%
Contains more CalciumCalcium +364.7%
Contains more PotassiumPotassium +46.2%
Contains more IronIron +946.3%
Contains more CopperCopper +199.4%
Contains more ZincZinc +1145.8%
Contains more PhosphorusPhosphorus +652.7%
Contains more ManganeseManganese +146.6%
Contains more SeleniumSelenium +3314.3%
Contains less SodiumSodium -85%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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 EVitamin E +91.4%
Contains more Vitamin B1Vitamin B1 +288.4%
Contains more Vitamin B2Vitamin B2 +340.6%
Contains more Vitamin B3Vitamin B3 +44.2%
Contains more Vitamin B5Vitamin B5 +136.6%
Contains more Vitamin B6Vitamin B6 +464.5%
Contains more FolateFolate +104.3%
Contains more CholineCholine +309.1%
Contains more Vitamin CVitamin C +1325%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +475%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Yam DV% diff.
Vitamin B6 1.654mg 0.293mg 105%
Iron 5.65mg 0.54mg 64%
Phosphorus 414mg 55mg 51%
Selenium 23.9µg 0.7µg 42%
Copper 0.533mg 0.178mg 39%
Protein 16.55g 1.53g 30%
Vitamin B1 0.435mg 0.112mg 27%
Zinc 2.99mg 0.24mg 25%
Manganese 0.979mg 0.397mg 25%
Fiber 9g 4.1g 20%
Vitamin C 1.2mg 17.1mg 18%
Carbs 72.73g 27.88g 15%
Magnesium 77mg 21mg 13%
Calories 331kcal 118kcal 11%
Potassium 1193mg 816mg 11%
Vitamin B5 0.743mg 0.314mg 9%
Choline 67.5mg 16.5mg 9%
Vitamin B2 0.141mg 0.032mg 8%
Folate 47µg 23µg 6%
Calcium 79mg 17mg 6%
Vitamin E 0.67mg 0.35mg 2%
Sodium 60mg 9mg 2%
Vitamin B3 0.796mg 0.552mg 2%
Vitamin K 0.4µg 2.3µg 2%
Vitamin A 0µg 7µg 1%
Saturated fat 0.249g 0.037g 1%
Polyunsaturated fat 0.178g 0.076g 1%
Fats 0.73g 0.17g 1%
Net carbs 63.73g 23.78g N/A
Sugar 2.43g 0.5g N/A
Monounsaturated fat 0.115g 0.006g 0%
Tryptophan 0.121mg 0.012mg 0%
Threonine 0.374mg 0.054mg 0%
Isoleucine 0.414mg 0.052mg 0%
Leucine 0.728mg 0.096mg 0%
Lysine 0.768mg 0.059mg 0%
Methionine 0.111mg 0.021mg 0%
Phenylalanine 0.525mg 0.071mg 0%
Valine 0.667mg 0.062mg 0%
Histidine 0.263mg 0.034mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 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 +981.7%
Contains more FatsFats +329.4%
Contains more CarbsCarbs +160.9%
Contains more OtherOther +331.7%
Contains more WaterWater +979.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 +1816.7%
Contains more Poly. FatPolyunsaturated fat +134.2%
Contains less Sat. FatSaturated fat -85.1%

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.