Yam vs. Almonds — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +525750% |
| Contains more Poly. FatPolyunsaturated fat | +16122.4% |