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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 for 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
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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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Yam
Yam
4
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 +23.8%
Contains more CalciumCalcium +470.6%
Contains more IronIron +113%
Contains more ZincZinc +466.7%
Contains more PhosphorusPhosphorus +30.9%
Contains more SeleniumSelenium +214.3%
Contains more PotassiumPotassium +288.6%
Contains more CopperCopper +57.5%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +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.
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Yam
Yam
6
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 B2Vitamin B2 +462.5%
Contains more Vitamin B3Vitamin B3 +124.6%
Contains more Vitamin B5Vitamin B5 +116.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +82.6%
Contains more CholineCholine +41.2%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B6Vitamin B6 +166.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Taco salad Yam DV% diff.
Potassium 210mg 816mg 18%
Vitamin C 1.8mg 17.1mg 17%
Sodium 385mg 9mg 16%
Fiber 4.1g 16%
Saturated fat 3.446g 0.037g 15%
Vitamin B6 0.11mg 0.293mg 14%
Vitamin B12 0.32µg 0µg 13%
Fats 7.46g 0.17g 11%
Vitamin B2 0.18mg 0.032mg 11%
Zinc 1.36mg 0.24mg 10%
Manganese 0.167mg 0.397mg 10%
Protein 6.68g 1.53g 10%
Iron 1.15mg 0.54mg 8%
Calcium 97mg 17mg 8%
Copper 0.113mg 0.178mg 7%
Vitamin B5 0.68mg 0.314mg 7%
Monounsaturated fat 2.606g 0.006g 7%
Cholesterol 22mg 0mg 7%
Vitamin B1 0.05mg 0.112mg 5%
Carbs 11.91g 27.88g 5%
Folate 42µg 23µg 5%
Polyunsaturated fat 0.883g 0.076g 5%
Vitamin B3 1.24mg 0.552mg 4%
Selenium 2.2µg 0.7µg 3%
Vitamin E 0.35mg 2%
Phosphorus 72mg 55mg 2%
Vitamin K 2.3µg 2%
Choline 23.3mg 16.5mg 1%
Calories 141kcal 118kcal 1%
Vitamin A 7µg 1%
Magnesium 26mg 21mg 1%
Net carbs 11.91g 23.78g N/A
Sugar 0.5g N/A
Tryptophan 0.075mg 0.012mg 0%
Threonine 0.254mg 0.054mg 0%
Isoleucine 0.311mg 0.052mg 0%
Leucine 0.549mg 0.096mg 0%
Lysine 0.486mg 0.059mg 0%
Methionine 0.145mg 0.021mg 0%
Phenylalanine 0.277mg 0.071mg 0%
Valine 0.343mg 0.062mg 0%
Histidine 0.201mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +336.6%
Contains more FatsFats +4288.2%
Contains more OtherOther +95.1%
Contains more CarbsCarbs +134.1%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 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 +43333.3%
Contains more Poly. FatPolyunsaturated fat +1061.8%
Contains less Sat. FatSaturated fat -98.9%

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. 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.