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  6. Yam vs. Almond

Yam vs. Almond — In-Depth Nutrition Comparison

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Important differences between Yam and Almond

  • Almond has more Vitamin E , Copper, Vitamin B2, Manganese, Phosphorus, Magnesium, Iron, Fiber, Zinc, and Calcium than Yam.
  • Almond's daily need coverage for Vitamin E is 169% more.

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

Infographic

Yam vs Almond 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
:
9
Almond
Almond
Contains more Potassium +11.3%
Contains more Calcium +1482.4%
Contains more Iron +587%
Contains more Magnesium +1185.7%
Contains more Phosphorus +774.5%
Contains less Sodium -88.9%
Contains more Zinc +1200%
Contains more Copper +479.2%
Contains more Manganese +448.9%
Contains more Selenium +485.7%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Potassium +11.3%
Contains more Calcium +1482.4%
Contains more Iron +587%
Contains more Magnesium +1185.7%
Contains more Phosphorus +774.5%
Contains less Sodium -88.9%
Contains more Zinc +1200%
Contains more Copper +479.2%
Contains more Manganese +448.9%
Contains more Selenium +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
:
6
Almond
Almond
Contains more Vitamin A +6800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +113.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +7222.9%
Contains more Vitamin B1 +83%
Contains more Vitamin B2 +3456.3%
Contains more Vitamin B3 +555.4%
Contains more Vitamin B5 +50%
Contains more Folate +91.3%
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%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +6800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +113.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +7222.9%
Contains more Vitamin B1 +83%
Contains more Vitamin B2 +3456.3%
Contains more Vitamin B3 +555.4%
Contains more Vitamin B5 +50%
Contains more Folate +91.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Almond
Almond
Contains more Carbs +29.4%
Contains more Water +1478.2%
Contains more Protein +1282.4%
Contains more Fats +29270.6%
Contains more Other +261%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Almond
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 Carbs +29.4%
Contains more Water +1478.2%
Contains more Protein +1282.4%
Contains more Fats +29270.6%
Contains more Other +261%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Almond
Almond
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +525750%
Contains more Polyunsaturated fat +16122.4%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +525750%
Contains more Polyunsaturated 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 Almond
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 Almond Opinion
Net carbs 23.78g 9.05g Yam
Protein 1.53g 21.15g Almond
Fats 0.17g 49.93g Almond
Carbs 27.88g 21.55g Yam
Calories 118kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 0.5g 4.35g Yam
Fiber 4.1g 12.5g Almond
Calcium 17mg 269mg Almond
Iron 0.54mg 3.71mg Almond
Magnesium 21mg 270mg Almond
Phosphorus 55mg 481mg Almond
Potassium 816mg 733mg Yam
Sodium 9mg 1mg Almond
Zinc 0.24mg 3.12mg Almond
Copper 0.178mg 1.031mg Almond
Manganese 0.397mg 2.179mg Almond
Selenium 0.7µg 4.1µg Almond
Vitamin A 138IU 2IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 25.63mg Almond
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.205mg Almond
Vitamin B2 0.032mg 1.138mg Almond
Vitamin B3 0.552mg 3.618mg Almond
Vitamin B5 0.314mg 0.471mg Almond
Vitamin B6 0.293mg 0.137mg Yam
Folate 23µg 44µg Almond
Vitamin K 2.3µg 0µg Yam
Tryptophan 0.012mg 0.211mg Almond
Threonine 0.054mg 0.601mg Almond
Isoleucine 0.052mg 0.751mg Almond
Leucine 0.096mg 1.473mg Almond
Lysine 0.059mg 0.568mg Almond
Methionine 0.021mg 0.157mg Almond
Phenylalanine 0.071mg 1.132mg Almond
Valine 0.062mg 0.855mg Almond
Histidine 0.034mg 0.539mg Almond
Trans Fat 0g 0.015g Yam
Saturated Fat 0.037g 3.802g Yam
Monounsaturated Fat 0.006g 31.551g Almond
Polyunsaturated fat 0.076g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Almond
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
19%
Yam
82%
Almond
Minerals Daily Need Coverage Score
26%
Yam
142%
Almond

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?
Almond
Almond contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Almond
Almond 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. Almond - 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.