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  6. Water vs. Yam

Water vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between Water and Yam

  • The amount of Potassium, Copper, Manganese, Fiber, Phosphorus, and Iron in Yam is higher than in Water.
  • Yam covers your daily need of Potassium 24% more than Water.

These are the specific foods used in this comparison Beverages, water, tap, well and Yam, raw.

Infographic

Water 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.
Water
Water
1
:
9
Yam
Yam
Contains less Sodium -44.4%
Contains more Calcium +466.7%
Contains more Iron +∞%
Contains more Magnesium +2000%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +2300%
Contains more Copper +1012.5%
Contains more Manganese +∞%
Water
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 0% 1% 0% 0% 1% 1% 6% 0% 0%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains less Sodium -44.4%
Contains more Calcium +466.7%
Contains more Iron +∞%
Contains more Magnesium +2000%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +2300%
Contains more Copper +1012.5%
Contains more Manganese +∞%

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.
Water
Water
0
:
12
Yam
Yam
Water
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water
Water
1
:
4
Yam
Yam
Contains more Water +43.5%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Other +720%
Water
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 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 Water +43.5%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Other +720%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water Yam Opinion
Net carbs 0g 23.78g Yam
Protein 0g 1.53g Yam
Fats 0g 0.17g Yam
Carbs 0g 27.88g Yam
Calories 0kcal 118kcal Yam
Sugar 0.5g Water
Fiber 0g 4.1g Yam
Calcium 3mg 17mg Yam
Iron 0mg 0.54mg Yam
Magnesium 1mg 21mg Yam
Phosphorus 0mg 55mg Yam
Potassium 0mg 816mg Yam
Sodium 5mg 9mg Water
Zinc 0.01mg 0.24mg Yam
Copper 0.016mg 0.178mg Yam
Manganese 0mg 0.397mg Yam
Selenium 0.7µg Yam
Vitamin A 138IU Yam
Vitamin A RAE 7µg Yam
Vitamin E 0.35mg Yam
Vitamin C 17.1mg Yam
Vitamin B1 0.112mg Yam
Vitamin B2 0.032mg Yam
Vitamin B3 0.552mg Yam
Vitamin B5 0.314mg Yam
Vitamin B6 0.293mg Yam
Folate 23µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g Water
Monounsaturated Fat 0.006g Yam
Polyunsaturated fat 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water 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
0%
Water
19%
Yam
Minerals Daily Need Coverage Score
1%
Water
26%
Yam

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Water
Water is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 51)
Which food is cheaper?
Water
Water is cheaper (difference - $0.2)

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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.