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  6. Wild rice raw vs. Yam

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

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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Yam
Yam
1
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 MagnesiumMagnesium +742.9%
Contains more CalciumCalcium +23.5%
Contains more IronIron +263%
Contains more CopperCopper +194.4%
Contains more ZincZinc +2383.3%
Contains more PhosphorusPhosphorus +687.3%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +234.8%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +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.
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Yam
Yam
3
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 EVitamin E +134.3%
Contains more Vitamin B2Vitamin B2 +718.8%
Contains more Vitamin B3Vitamin B3 +1119.7%
Contains more Vitamin B5Vitamin B5 +242%
Contains more Vitamin B6Vitamin B6 +33.4%
Contains more FolateFolate +313%
Contains more CholineCholine +112.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin KVitamin K +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.112mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Yam DV% diff.
Phosphorus 433mg 55mg 54%
Zinc 5.96mg 0.24mg 52%
Manganese 1.329mg 0.397mg 41%
Vitamin B3 6.733mg 0.552mg 39%
Copper 0.524mg 0.178mg 38%
Magnesium 177mg 21mg 37%
Protein 14.73g 1.53g 26%
Vitamin C 0mg 17.1mg 19%
Folate 95µg 23µg 18%
Vitamin B2 0.262mg 0.032mg 18%
Iron 1.96mg 0.54mg 18%
Carbs 74.9g 27.88g 16%
Vitamin B5 1.074mg 0.314mg 15%
Calories 357kcal 118kcal 12%
Potassium 427mg 816mg 11%
Fiber 6.2g 4.1g 8%
Vitamin B6 0.391mg 0.293mg 8%
Selenium 2.8µg 0.7µg 4%
Polyunsaturated fat 0.676g 0.076g 4%
Vitamin E 0.82mg 0.35mg 3%
Choline 35mg 16.5mg 3%
Saturated fat 0.156g 0.037g 1%
Vitamin A 1µg 7µg 1%
Fats 1.08g 0.17g 1%
Net carbs 68.7g 23.78g N/A
Calcium 21mg 17mg 0%
Sugar 2.5g 0.5g N/A
Sodium 7mg 9mg 0%
Vitamin B1 0.115mg 0.112mg 0%
Vitamin K 1.9µg 2.3µg 0%
Monounsaturated fat 0.159g 0.006g 0%
Tryptophan 0.179mg 0.012mg 0%
Threonine 0.469mg 0.054mg 0%
Isoleucine 0.618mg 0.052mg 0%
Leucine 1.018mg 0.096mg 0%
Lysine 0.629mg 0.059mg 0%
Methionine 0.438mg 0.021mg 0%
Phenylalanine 0.721mg 0.071mg 0%
Valine 0.858mg 0.062mg 0%
Histidine 0.384mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +862.7%
Contains more FatsFats +535.3%
Contains more CarbsCarbs +168.7%
Contains more OtherOther +86.6%
Contains more WaterWater +796.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +2550%
Contains more Poly. FatPolyunsaturated fat +789.5%
Contains less Sat. FatSaturated fat -76.3%

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.