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  6. Taco salad vs. Yam

Taco salad vs. Yam — In-Depth Nutrition Comparison

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The main differences between Taco salad and Yam

  • Taco salad has more Vitamin B12, Vitamin B2, Zinc, and Calcium, however, Yam has more Potassium, Vitamin C, Vitamin B6, and Manganese.
  • Daily need coverage for Potassium from Yam is 18% higher.
  • Yam is lower in Saturated Fat.

Food types used in this article are Fast foods, taco salad and Yam, raw.

Infographic

Taco salad 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.
Taco salad
Taco salad
6
:
4
Yam
Yam
Contains more Calcium +470.6%
Contains more Iron +113%
Contains more Magnesium +23.8%
Contains more Phosphorus +30.9%
Contains more Zinc +466.7%
Contains more Selenium +214.3%
Contains more Potassium +288.6%
Contains less Sodium -97.7%
Contains more Copper +57.5%
Contains more Manganese +137.7%
Taco salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 44% 19% 31% 19% 51% 38% 38% 22% 12%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +470.6%
Contains more Iron +113%
Contains more Magnesium +23.8%
Contains more Phosphorus +30.9%
Contains more Zinc +466.7%
Contains more Selenium +214.3%
Contains more Potassium +288.6%
Contains less Sodium -97.7%
Contains more Copper +57.5%
Contains more Manganese +137.7%

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.
Taco salad
Taco salad
6
:
6
Yam
Yam
Contains more Vitamin A +115.2%
Contains more Vitamin B2 +462.5%
Contains more Vitamin B3 +124.6%
Contains more Vitamin B5 +116.6%
Contains more Folate +82.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +850%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +166.4%
Taco salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 0% 0% 6% 13% 42% 24% 41% 26% 32% 40% 0%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +115.2%
Contains more Vitamin B2 +462.5%
Contains more Vitamin B3 +124.6%
Contains more Vitamin B5 +116.6%
Contains more Folate +82.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +850%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +166.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco salad
Taco salad
4
:
1
Yam
Yam
Contains more Protein +336.6%
Contains more Fats +4288.2%
Contains more Other +95.1%
Contains more Carbs +134.1%
Equal in Water - 69.6
Taco salad
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +336.6%
Contains more Fats +4288.2%
Contains more Other +95.1%
Contains more Carbs +134.1%
Equal in Water - 69.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco salad
Taco salad
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +43333.3%
Contains more Polyunsaturated fat +1061.8%
Contains less Saturated Fat -98.9%
Taco salad
50% 38% 13%
Saturated Fat: 3.446 g
Monounsaturated Fat: 2.606 g
Polyunsaturated fat: 0.883 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +43333.3%
Contains more Polyunsaturated fat +1061.8%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco salad Yam Opinion
Net carbs 11.91g 23.78g Yam
Protein 6.68g 1.53g Taco salad
Fats 7.46g 0.17g Taco salad
Carbs 11.91g 27.88g Yam
Calories 141kcal 118kcal Taco salad
Sugar 0.5g Taco salad
Fiber 4.1g Yam
Calcium 97mg 17mg Taco salad
Iron 1.15mg 0.54mg Taco salad
Magnesium 26mg 21mg Taco salad
Phosphorus 72mg 55mg Taco salad
Potassium 210mg 816mg Yam
Sodium 385mg 9mg Yam
Zinc 1.36mg 0.24mg Taco salad
Copper 0.113mg 0.178mg Yam
Manganese 0.167mg 0.397mg Yam
Selenium 2.2µg 0.7µg Taco salad
Vitamin A 297IU 138IU Taco salad
Vitamin A RAE 7µg Yam
Vitamin E 0.35mg Yam
Vitamin C 1.8mg 17.1mg Yam
Vitamin B1 0.05mg 0.112mg Yam
Vitamin B2 0.18mg 0.032mg Taco salad
Vitamin B3 1.24mg 0.552mg Taco salad
Vitamin B5 0.68mg 0.314mg Taco salad
Vitamin B6 0.11mg 0.293mg Yam
Folate 42µg 23µg Taco salad
Vitamin B12 0.32µg 0µg Taco salad
Vitamin K 2.3µg Yam
Tryptophan 0.075mg 0.012mg Taco salad
Threonine 0.254mg 0.054mg Taco salad
Isoleucine 0.311mg 0.052mg Taco salad
Leucine 0.549mg 0.096mg Taco salad
Lysine 0.486mg 0.059mg Taco salad
Methionine 0.145mg 0.021mg Taco salad
Phenylalanine 0.277mg 0.071mg Taco salad
Valine 0.343mg 0.062mg Taco salad
Histidine 0.201mg 0.034mg Taco salad
Cholesterol 22mg 0mg Yam
Saturated Fat 3.446g 0.037g Yam
Monounsaturated Fat 2.606g 0.006g Taco salad
Polyunsaturated fat 0.883g 0.076g Taco salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco salad Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Taco salad
19%
Yam
Minerals Daily Need Coverage Score
30%
Taco salad
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 376mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 3.409g)
Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 51)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $0.2)
Which food is richer in minerals?
Taco salad
Taco salad is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.