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Tart vs. Yam — In-Depth Nutrition Comparison

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Significant differences between tart and yam

  • Tart has more vitamin B2, iron, selenium, vitamin B3, folate, vitamin A, and vitamin B1; however, yam is richer in potassium and vitamin C.
  • Tart covers your daily vitamin B2 needs 40% more than yam.
  • Yam has 40 times less sodium than tart. Tart has 361mg of sodium, while yam has 9mg.

Specific food types used in this comparison are Breakfast tart, low fat and Yam, raw.

Infographic

Tart 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.
Tart
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 +109.5%
Contains more CalciumCalcium +158.8%
Contains more IronIron +533.3%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +69.1%
Contains more SeleniumSelenium +1742.9%
Contains more PotassiumPotassium +1136.4%
Contains more CopperCopper +143.8%
Contains less SodiumSodium -97.5%

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.
Tart
7
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Yam
Yam
4
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 AVitamin A +3971.4%
Contains more Vitamin EVitamin E +51.4%
Contains more Vitamin B1Vitamin B1 +154.5%
Contains more Vitamin B2Vitamin B2 +1615.6%
Contains more Vitamin B3Vitamin B3 +588.4%
Contains more Vitamin B6Vitamin B6 +29.7%
Contains more FolateFolate +334.8%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin KVitamin K +475%
Contains more CholineCholine +96.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +160.8%
Contains more FatsFats +3423.5%
Contains more CarbsCarbs +175.5%
Contains more OtherOther +43.9%
Contains more WaterWater +478.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +55533.3%
Contains more Poly. FatPolyunsaturated fat +1055.3%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Yam DV% diff.
Vitamin B2 0.549mg 0.032mg 40%
Iron 3.42mg 0.54mg 36%
Vitamin A 285µg 7µg 31%
Selenium 12.9µg 0.7µg 22%
Potassium 66mg 816mg 22%
Vitamin B3 3.8mg 0.552mg 20%
Folate 100µg 23µg 19%
Manganese 0.397mg 17%
Carbs 76.8g 27.88g 16%
Sodium 361mg 9mg 15%
Vitamin C 3.8mg 17.1mg 15%
Vitamin B1 0.285mg 0.112mg 14%
Calories 372kcal 118kcal 13%
Copper 0.073mg 0.178mg 12%
Fiber 1.5g 4.1g 10%
Fats 5.99g 0.17g 9%
Monounsaturated fat 3.338g 0.006g 8%
Vitamin B6 0.38mg 0.293mg 7%
Vitamin B5 0.314mg 6%
Saturated fat 1.393g 0.037g 6%
Protein 3.99g 1.53g 5%
Polyunsaturated fat 0.878g 0.076g 5%
Phosphorus 93mg 55mg 5%
Magnesium 44mg 21mg 5%
Calcium 44mg 17mg 3%
Vitamin K 0.4µg 2.3µg 2%
Vitamin E 0.53mg 0.35mg 1%
Choline 8.4mg 16.5mg 1%
Net carbs 75.3g 23.78g N/A
Sugar 4.87g 0.5g N/A
Zinc 0.28mg 0.24mg 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Tart
18%
Yam
Minerals Daily Need Coverage Score
37%
Tart
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 352mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 1.356g)
Which food is lower in glycemic index?
Tart
Tart is lower in glycemic index (difference - 6)
Which food is cheaper?
Tart
Tart is cheaper (difference - $0.2)
Which food is richer in minerals?
Tart
Tart is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.