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Yam vs. Almonds — In-Depth Nutrition Comparison

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Important differences between yam and almonds

  • Almonds have more vitamin E, copper, vitamin B2, manganese, phosphorus, magnesium, iron, fiber, zinc, and calcium than yam.
  • Almonds' daily need coverage for vitamin E is 169% more.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Yam, raw and Nuts, almonds.

Infographic

Yam vs Almonds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more PotassiumPotassium +11.3%
Contains more MagnesiumMagnesium +1185.7%
Contains more CalciumCalcium +1482.4%
Contains more IronIron +587%
Contains more CopperCopper +479.2%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +774.5%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +448.9%
Contains more SeleniumSelenium +485.7%

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.
Yam
Yam
4
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%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +113.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +7222.9%
Contains more Vitamin B1Vitamin B1 +83%
Contains more Vitamin B2Vitamin B2 +3456.3%
Contains more Vitamin B3Vitamin B3 +555.4%
Contains more Vitamin B5Vitamin B5 +50%
Contains more FolateFolate +91.3%
Contains more CholineCholine +215.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +29.4%
Contains more WaterWater +1478.2%
Contains more ProteinProtein +1282.4%
Contains more FatsFats +29270.6%
Contains more OtherOther +261%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +525750%
Contains more Poly. FatPolyunsaturated fat +16122.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Almonds DV% diff.
Vitamin E 0.35mg 25.63mg 169%
Copper 0.178mg 1.031mg 95%
Vitamin B2 0.032mg 1.138mg 85%
Polyunsaturated fat 0.076g 12.329g 82%
Monounsaturated fat 0.006g 31.551g 79%
Fats 0.17g 49.93g 77%
Manganese 0.397mg 2.179mg 77%
Phosphorus 55mg 481mg 61%
Magnesium 21mg 270mg 59%
Iron 0.54mg 3.71mg 40%
Protein 1.53g 21.15g 39%
Fiber 4.1g 12.5g 34%
Zinc 0.24mg 3.12mg 26%
Calcium 17mg 269mg 25%
Calories 118kcal 579kcal 23%
Vitamin B3 0.552mg 3.618mg 19%
Vitamin C 17.1mg 0mg 19%
Saturated fat 0.037g 3.802g 17%
Vitamin B6 0.293mg 0.137mg 12%
Vitamin B1 0.112mg 0.205mg 8%
Selenium 0.7µg 4.1µg 6%
Choline 16.5mg 52.1mg 6%
Folate 23µg 44µg 5%
Vitamin B5 0.314mg 0.471mg 3%
Potassium 816mg 733mg 2%
Carbs 27.88g 21.55g 2%
Vitamin K 2.3µg 0µg 2%
Vitamin A 7µg 0µg 1%
Net carbs 23.78g 9.05g N/A
Sugar 0.5g 4.35g N/A
Starch 0.72g 0%
Sodium 9mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.012mg 0.211mg 0%
Threonine 0.054mg 0.601mg 0%
Isoleucine 0.052mg 0.751mg 0%
Leucine 0.096mg 1.473mg 0%
Lysine 0.059mg 0.568mg 0%
Methionine 0.021mg 0.157mg 0%
Phenylalanine 0.071mg 1.132mg 0%
Valine 0.062mg 0.855mg 0%
Histidine 0.034mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Almonds
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
18%
Yam
78%
Almonds
Minerals Daily Need Coverage Score
26%
Yam
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.85g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.765g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.2)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.