Wheat vs. Yam — In-Depth Nutrition Comparison
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What are the differences between wheat and yam?
- Wheat is higher in selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, magnesium, and vitamin B1, yet yam is higher in vitamin C.
- Wheat 's daily need coverage for selenium is 161% more.
- Wheat has 17 times more zinc than yam. While wheat has 4.16mg of zinc, yam has only 0.24mg.
We used Wheat, durum and Yam, raw types in this article.
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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 MagnesiumMagnesium | +585.7% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +551.9% |
| Contains more CopperCopper | +210.7% |
| Contains more ZincZinc | +1633.3% |
| Contains more PhosphorusPhosphorus | +823.6% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +658.7% |
| Contains more SeleniumSelenium | +12671.4% |
| Contains more PotassiumPotassium | +89.3% |
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 | +274.1% |
| Contains more Vitamin B2Vitamin B2 | +278.1% |
| Contains more Vitamin B3Vitamin B3 | +1120.7% |
| Contains more Vitamin B5Vitamin B5 | +197.8% |
| Contains more Vitamin B6Vitamin B6 | +43% |
| Contains more FolateFolate | +87% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 0.7µg | 161% |
| Manganese | 3.012mg | 0.397mg | 114% |
| Phosphorus | 508mg | 55mg | 65% |
| Copper | 0.553mg | 0.178mg | 42% |
| Vitamin B3 | 6.738mg | 0.552mg | 39% |
| Iron | 3.52mg | 0.54mg | 37% |
| Zinc | 4.16mg | 0.24mg | 36% |
| Magnesium | 144mg | 21mg | 29% |
| Vitamin B1 | 0.419mg | 0.112mg | 26% |
| Protein | 13.68g | 1.53g | 24% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Fiber | 4.1g | 16% | |
| Carbs | 71.13g | 27.88g | 14% |
| Vitamin B5 | 0.935mg | 0.314mg | 12% |
| Calories | 339kcal | 118kcal | 11% |
| Potassium | 431mg | 816mg | 11% |
| Vitamin B6 | 0.419mg | 0.293mg | 10% |
| Vitamin B2 | 0.121mg | 0.032mg | 7% |
| Polyunsaturated fat | 0.978g | 0.076g | 6% |
| Folate | 43µg | 23µg | 5% |
| Fats | 2.47g | 0.17g | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Calcium | 34mg | 17mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Saturated fat | 0.454g | 0.037g | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Monounsaturated fat | 0.344g | 0.006g | 1% |
| Net carbs | 71.13g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 2mg | 9mg | 0% |
| Tryptophan | 0.176mg | 0.012mg | 0% |
| Threonine | 0.366mg | 0.054mg | 0% |
| Isoleucine | 0.533mg | 0.052mg | 0% |
| Leucine | 0.934mg | 0.096mg | 0% |
| Lysine | 0.303mg | 0.059mg | 0% |
| Methionine | 0.221mg | 0.021mg | 0% |
| Phenylalanine | 0.681mg | 0.071mg | 0% |
| Valine | 0.594mg | 0.062mg | 0% |
| Histidine | 0.322mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +794.1% |
| Contains more FatsFats | +1352.9% |
| Contains more CarbsCarbs | +155.1% |
| Contains more OtherOther | +117.1% |
| Contains more WaterWater | +536.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5633.3% |
| Contains more Poly. FatPolyunsaturated fat | +1186.8% |
| Contains less Sat. FatSaturated fat | -91.9% |