Tortilla vs. Yam — In-Depth Nutrition Comparison
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The main differences between tortilla and yam
- Tortilla has more iron, selenium, vitamin B3, vitamin B1, folate, and phosphorus; however, yam has more potassium, vitamin C, and vitamin B6.
- Daily need coverage for iron for tortilla is 41% higher.
- Yam has 54 times less sodium than tortilla. Tortilla has 482mg of sodium, while yam has 9mg.
Food types used in this article are Tortilla, includes plain, and from mutton sandwich (Navajo) and Yam, raw.
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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.
| Contains more CalciumCalcium | +311.8% |
| Contains more IronIron | +605.6% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +165.5% |
| Contains more SeleniumSelenium | +2271.4% |
| Contains more MagnesiumMagnesium | +10.5% |
| Contains more PotassiumPotassium | +677.1% |
| Contains more CopperCopper | +74.5% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +48.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +230.4% |
| Contains more Vitamin B2Vitamin B2 | +256.3% |
| Contains more Vitamin B3Vitamin B3 | +647.3% |
| Contains more FolateFolate | +326.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +84.2% |
| Contains more Vitamin B5Vitamin B5 | +84.7% |
| Contains more Vitamin B6Vitamin B6 | +388.3% |
| Contains more Vitamin KVitamin K | +475% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.81mg | 0.54mg | 41% |
| Selenium | 16.6µg | 0.7µg | 29% |
| Vitamin B1 | 0.37mg | 0.112mg | 22% |
| Vitamin B3 | 4.125mg | 0.552mg | 22% |
| Potassium | 105mg | 816mg | 21% |
| Sodium | 482mg | 9mg | 21% |
| Folate | 98µg | 23µg | 19% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Vitamin B6 | 0.06mg | 0.293mg | 18% |
| Starch | 43.02g | 18% | |
| Phosphorus | 146mg | 55mg | 13% |
| Protein | 7.28g | 1.53g | 12% |
| Copper | 0.102mg | 0.178mg | 8% |
| Carbs | 49.94g | 27.88g | 7% |
| Fiber | 2.4g | 4.1g | 7% |
| Vitamin B2 | 0.114mg | 0.032mg | 6% |
| Manganese | 0.268mg | 0.397mg | 6% |
| Calories | 237kcal | 118kcal | 6% |
| Calcium | 70mg | 17mg | 5% |
| Vitamin B5 | 0.17mg | 0.314mg | 3% |
| Choline | 16.5mg | 3% | |
| Polyunsaturated fat | 0.391g | 0.076g | 2% |
| Vitamin K | 0.4µg | 2.3µg | 2% |
| Vitamin E | 0.19mg | 0.35mg | 1% |
| Zinc | 0.32mg | 0.24mg | 1% |
| Fats | 0.95g | 0.17g | 1% |
| Saturated fat | 0.296g | 0.037g | 1% |
| Vitamin A | 7µg | 1% | |
| Net carbs | 47.54g | 23.78g | N/A |
| Magnesium | 19mg | 21mg | 0% |
| Sugar | 2.75g | 0.5g | N/A |
| Monounsaturated fat | 0.185g | 0.006g | 0% |
| Tryptophan | 0.06mg | 0.012mg | 0% |
| Threonine | 0.182mg | 0.054mg | 0% |
| Isoleucine | 0.286mg | 0.052mg | 0% |
| Leucine | 0.53mg | 0.096mg | 0% |
| Lysine | 0.157mg | 0.059mg | 0% |
| Methionine | 0.122mg | 0.021mg | 0% |
| Phenylalanine | 0.375mg | 0.071mg | 0% |
| Valine | 0.326mg | 0.062mg | 0% |
| Histidine | 0.165mg | 0.034mg | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +375.8% |
| Contains more FatsFats | +458.8% |
| Contains more CarbsCarbs | +79.1% |
| Contains more OtherOther | +128% |
| Contains more WaterWater | +74.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2983.3% |
| Contains more Poly. FatPolyunsaturated fat | +414.5% |
| Contains less Sat. FatSaturated fat | -87.5% |