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  6. Strawberry vs. Yam

Strawberry vs. Yam — In-Depth Nutrition Comparison

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What are the differences between strawberries and yam?

  • Strawberries are higher in vitamin C, yet yam is higher in potassium, vitamin B6, copper, fiber, and vitamin B1.
  • Strawberries' daily need coverage for vitamin C is 46% more.
  • Strawberries have 10 times more sugar than yam. While strawberries have 4.89g of sugar, yam has only 0.5g.
  • The glycemic index of strawberries is lower.

We used Strawberries, raw and Yam, raw types in this article.

Infographic

Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Yam
Yam
7
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 less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +433.3%
Contains more IronIron +31.7%
Contains more CopperCopper +270.8%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +129.2%
Contains more SeleniumSelenium +75%
~equal in Calcium ~17mg
~equal in Manganese ~0.397mg

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Yam
Yam
8
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 CVitamin C +243.9%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +20.7%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B5Vitamin B5 +151.2%
Contains more Vitamin B6Vitamin B6 +523.4%
Contains more CholineCholine +189.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Strawberry Yam DV% diff.
Vitamin C 58.8mg 17.1mg 46%
Potassium 153mg 816mg 20%
Vitamin B6 0.047mg 0.293mg 19%
Copper 0.048mg 0.178mg 14%
Fiber 2g 4.1g 8%
Vitamin B1 0.024mg 0.112mg 7%
Carbs 7.68g 27.88g 7%
Vitamin B5 0.125mg 0.314mg 4%
Phosphorus 24mg 55mg 4%
Calories 32kcal 118kcal 4%
Fructose 2.44g 3%
Magnesium 13mg 21mg 2%
Choline 5.7mg 16.5mg 2%
Iron 0.41mg 0.54mg 2%
Protein 0.67g 1.53g 2%
Zinc 0.14mg 0.24mg 1%
Polyunsaturated fat 0.155g 0.076g 1%
Vitamin A 1µg 7µg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B2 0.022mg 0.032mg 1%
Vitamin B3 0.386mg 0.552mg 1%
Fats 0.3g 0.17g 0%
Net carbs 5.68g 23.78g N/A
Calcium 16mg 17mg 0%
Sugar 4.89g 0.5g N/A
Starch 0.04g 0%
Sodium 1mg 9mg 0%
Vitamin E 0.29mg 0.35mg 0%
Manganese 0.386mg 0.397mg 0%
Vitamin K 2.2µg 2.3µg 0%
Folate 24µg 23µg 0%
Saturated fat 0.015g 0.037g 0%
Monounsaturated fat 0.043g 0.006g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.02mg 0.054mg 0%
Isoleucine 0.016mg 0.052mg 0%
Leucine 0.034mg 0.096mg 0%
Lysine 0.026mg 0.059mg 0%
Methionine 0.002mg 0.021mg 0%
Phenylalanine 0.019mg 0.071mg 0%
Valine 0.019mg 0.062mg 0%
Histidine 0.012mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 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 +76.5%
Contains more WaterWater +30.7%
Contains more ProteinProtein +128.4%
Contains more CarbsCarbs +263%
Contains more OtherOther +105%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Yam
Yam
0
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 less Sat. FatSaturated fat -59.5%
Contains more Mono. FatMonounsaturated fat +616.7%
Contains more Poly. FatPolyunsaturated fat +103.9%

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.