Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Waffle vs. Yam — In-Depth Nutrition Comparison

Compare

How are waffle and yam different?

  • Waffle is richer in selenium, vitamin B2, calcium, iron, and phosphorus, while yam is higher in potassium, vitamin C, and vitamin B6.
  • Waffle covers your daily need for selenium, 83% more than yam.
  • Waffle has a higher glycemic index (76) than yam (51).

Waffles, plain, prepared from recipe and Yam, raw types were used in this article.

Infographic

Waffle 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.
Waffle
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Yam
Yam
5
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 CalciumCalcium +1400%
Contains more IronIron +327.8%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +245.5%
Contains more SeleniumSelenium +6500%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +413.2%
Contains more CopperCopper +187.1%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +49.8%

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.
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Yam
Yam
5
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 +828.6%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B2Vitamin B2 +984.4%
Contains more Vitamin B3Vitamin B3 +275.5%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +4175%
Contains more Vitamin B6Vitamin B6 +423.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +416.3%
Contains more FatsFats +8194.1%
Contains more CarbsCarbs +18%
Contains more OtherOther +278%
Contains more WaterWater +65.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +58583.3%
Contains more Poly. FatPolyunsaturated fat +8827.6%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Yam DV% diff.
Selenium 46.2µg 0.7µg 83%
Polyunsaturated fat 6.785g 0.076g 45%
Vitamin B2 0.347mg 0.032mg 24%
Calcium 255mg 17mg 24%
Cholesterol 69mg 0mg 23%
Sodium 511mg 9mg 22%
Iron 2.31mg 0.54mg 22%
Fats 14.1g 0.17g 21%
Potassium 159mg 816mg 19%
Vitamin C 0.4mg 17.1mg 19%
Phosphorus 190mg 55mg 19%
Vitamin B6 0.056mg 0.293mg 18%
Fiber 4.1g 16%
Saturated fat 2.866g 0.037g 13%
Copper 0.062mg 0.178mg 13%
Protein 7.9g 1.53g 13%
Vitamin B1 0.263mg 0.112mg 13%
Vitamin B12 0.25µg 0µg 10%
Vitamin B3 2.073mg 0.552mg 10%
Monounsaturated fat 3.521g 0.006g 9%
Calories 291kcal 118kcal 9%
Manganese 0.265mg 0.397mg 6%
Vitamin A 65µg 7µg 6%
Folate 46µg 23µg 6%
Zinc 0.68mg 0.24mg 4%
Vitamin B5 0.485mg 0.314mg 3%
Choline 16.5mg 3%
Carbs 32.9g 27.88g 2%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Net carbs 32.9g 23.78g N/A
Magnesium 19mg 21mg 0%
Sugar 0.5g N/A
Tryptophan 0.099mg 0.012mg 0%
Threonine 0.289mg 0.054mg 0%
Isoleucine 0.362mg 0.052mg 0%
Leucine 0.63mg 0.096mg 0%
Lysine 0.384mg 0.059mg 0%
Methionine 0.179mg 0.021mg 0%
Phenylalanine 0.395mg 0.071mg 0%
Valine 0.409mg 0.062mg 0%
Histidine 0.187mg 0.034mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle 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
24%
Waffle
18%
Yam
Minerals Daily Need Coverage Score
66%
Waffle
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 502mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 2.829g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.