Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Yam

Wild rice raw vs. Yam — In-Depth Nutrition Comparison

Compare

How are Wild rice raw and Yam different?

  • Wild rice raw is higher in Phosphorus, Zinc, Manganese, Vitamin B3, Copper, Magnesium, Folate, Iron, and Vitamin B2, however, Yam is richer in Vitamin C.
  • Daily need coverage for Phosphorus from Wild rice raw is 54% higher.
  • Wild rice raw contains 25 times more Zinc than Yam. While Wild rice raw contains 5.96mg of Zinc, Yam contains only 0.24mg.

Wild rice, raw and Yam, raw are the varieties used in this article.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
9
:
1
Yam
Yam
Contains more Calcium +23.5%
Contains more Iron +263%
Contains more Magnesium +742.9%
Contains more Phosphorus +687.3%
Contains less Sodium -22.2%
Contains more Zinc +2383.3%
Contains more Copper +194.4%
Contains more Manganese +234.8%
Contains more Selenium +300%
Contains more Potassium +91.1%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +23.5%
Contains more Iron +263%
Contains more Magnesium +742.9%
Contains more Phosphorus +687.3%
Contains less Sodium -22.2%
Contains more Zinc +2383.3%
Contains more Copper +194.4%
Contains more Manganese +234.8%
Contains more Selenium +300%
Contains more Potassium +91.1%

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.
Wild rice raw
Wild rice raw
7
:
3
Yam
Yam
Contains more Vitamin E +134.3%
Contains more Vitamin B2 +718.8%
Contains more Vitamin B3 +1119.7%
Contains more Vitamin B5 +242%
Contains more Vitamin B6 +33.4%
Contains more Folate +313%
Contains more Vitamin A +626.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +21.1%
Equal in Vitamin B1 - 0.112
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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%
Contains more Vitamin E +134.3%
Contains more Vitamin B2 +718.8%
Contains more Vitamin B3 +1119.7%
Contains more Vitamin B5 +242%
Contains more Vitamin B6 +33.4%
Contains more Folate +313%
Contains more Vitamin A +626.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +21.1%
Equal in Vitamin B1 - 0.112

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Yam
Yam
Contains more Protein +862.7%
Contains more Fats +535.3%
Contains more Carbs +168.7%
Contains more Other +86.6%
Contains more Water +796.9%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 Protein +862.7%
Contains more Fats +535.3%
Contains more Carbs +168.7%
Contains more Other +86.6%
Contains more Water +796.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +2550%
Contains more Polyunsaturated fat +789.5%
Contains less Saturated Fat -76.3%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +2550%
Contains more Polyunsaturated fat +789.5%
Contains less Saturated Fat -76.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Yam Opinion
Net carbs 68.7g 23.78g Wild rice raw
Protein 14.73g 1.53g Wild rice raw
Fats 1.08g 0.17g Wild rice raw
Carbs 74.9g 27.88g Wild rice raw
Calories 357kcal 118kcal Wild rice raw
Sugar 2.5g 0.5g Yam
Fiber 6.2g 4.1g Wild rice raw
Calcium 21mg 17mg Wild rice raw
Iron 1.96mg 0.54mg Wild rice raw
Magnesium 177mg 21mg Wild rice raw
Phosphorus 433mg 55mg Wild rice raw
Potassium 427mg 816mg Yam
Sodium 7mg 9mg Wild rice raw
Zinc 5.96mg 0.24mg Wild rice raw
Copper 0.524mg 0.178mg Wild rice raw
Manganese 1.329mg 0.397mg Wild rice raw
Selenium 2.8µg 0.7µg Wild rice raw
Vitamin A 19IU 138IU Yam
Vitamin A RAE 1µg 7µg Yam
Vitamin E 0.82mg 0.35mg Wild rice raw
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.115mg 0.112mg Wild rice raw
Vitamin B2 0.262mg 0.032mg Wild rice raw
Vitamin B3 6.733mg 0.552mg Wild rice raw
Vitamin B5 1.074mg 0.314mg Wild rice raw
Vitamin B6 0.391mg 0.293mg Wild rice raw
Folate 95µg 23µg Wild rice raw
Vitamin K 1.9µg 2.3µg Yam
Tryptophan 0.179mg 0.012mg Wild rice raw
Threonine 0.469mg 0.054mg Wild rice raw
Isoleucine 0.618mg 0.052mg Wild rice raw
Leucine 1.018mg 0.096mg Wild rice raw
Lysine 0.629mg 0.059mg Wild rice raw
Methionine 0.438mg 0.021mg Wild rice raw
Phenylalanine 0.721mg 0.071mg Wild rice raw
Valine 0.858mg 0.062mg Wild rice raw
Histidine 0.384mg 0.034mg Wild rice raw
Saturated Fat 0.156g 0.037g Yam
Monounsaturated Fat 0.159g 0.006g Wild rice raw
Polyunsaturated fat 0.676g 0.076g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw 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
39%
Wild rice raw
19%
Yam
Minerals Daily Need Coverage Score
96%
Wild rice raw
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 2mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.