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  6. Yam vs. Apple cider vinegar

Yam vs. Apple cider vinegar — In-Depth Nutrition Comparison

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How are Yam and Apple cider vinegar different?

  • Yam has more Vitamin B6, Potassium, Vitamin C, Copper, Fiber, Vitamin B1, Phosphorus, Manganese, Vitamin B5, and Folate than Apple cider vinegar.
  • Daily need coverage for Vitamin B6 from Yam is 23% higher.

Yam, raw and Vinegar, cider are the varieties used in this article.

Infographic

Yam vs Apple cider vinegar 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
9
:
1
Apple cider vinegar
Apple cider vinegar
Contains more Calcium +142.9%
Contains more Iron +170%
Contains more Magnesium +320%
Contains more Phosphorus +587.5%
Contains more Potassium +1017.8%
Contains more Zinc +500%
Contains more Copper +2125%
Contains more Manganese +59.4%
Contains more Selenium +600%
Contains less Sodium -44.4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Apple cider vinegar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 4% 4% 7% 1% 2% 3% 33% 1%
Contains more Calcium +142.9%
Contains more Iron +170%
Contains more Magnesium +320%
Contains more Phosphorus +587.5%
Contains more Potassium +1017.8%
Contains more Zinc +500%
Contains more Copper +2125%
Contains more Manganese +59.4%
Contains more Selenium +600%
Contains less Sodium -44.4%

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
10
:
0
Apple cider vinegar
Apple cider vinegar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Apple cider vinegar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Apple cider vinegar
Apple cider vinegar
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +2897.8%
Contains more Water +34.8%
Contains more Other +541.5%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Apple cider vinegar
94% 5%
Protein: 0 g
Fats: 0 g
Carbs: 0.93 g
Water: 93.81 g
Other: 5.26 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +2897.8%
Contains more Water +34.8%
Contains more Other +541.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Apple cider vinegar Opinion
Net carbs 23.78g 0.93g Yam
Protein 1.53g 0g Yam
Fats 0.17g 0g Yam
Carbs 27.88g 0.93g Yam
Calories 118kcal 21kcal Yam
Fructose 0.3g Apple cider vinegar
Sugar 0.5g 0.4g Apple cider vinegar
Fiber 4.1g 0g Yam
Calcium 17mg 7mg Yam
Iron 0.54mg 0.2mg Yam
Magnesium 21mg 5mg Yam
Phosphorus 55mg 8mg Yam
Potassium 816mg 73mg Yam
Sodium 9mg 5mg Apple cider vinegar
Zinc 0.24mg 0.04mg Yam
Copper 0.178mg 0.008mg Yam
Manganese 0.397mg 0.249mg Yam
Selenium 0.7µg 0.1µg Yam
Vitamin A 138IU 0IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 0mg Yam
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0mg Yam
Vitamin B2 0.032mg 0mg Yam
Vitamin B3 0.552mg 0mg Yam
Vitamin B5 0.314mg 0mg Yam
Vitamin B6 0.293mg 0mg Yam
Folate 23µg 0µg Yam
Vitamin K 2.3µg 0µg Yam
Tryptophan 0.012mg 0mg Yam
Threonine 0.054mg 0mg Yam
Isoleucine 0.052mg 0mg Yam
Leucine 0.096mg 0mg Yam
Lysine 0.059mg 0mg Yam
Methionine 0.021mg 0mg Yam
Phenylalanine 0.071mg 0mg Yam
Valine 0.062mg 0mg Yam
Histidine 0.034mg 0mg Yam
Saturated Fat 0.037g 0g Apple cider vinegar
Monounsaturated Fat 0.006g 0g Yam
Polyunsaturated fat 0.076g 0g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Apple cider vinegar
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
0%
Apple cider vinegar
Minerals Daily Need Coverage Score
26%
Yam
6%
Apple cider vinegar

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Apple cider vinegar
Apple cider vinegar is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Apple cider vinegar
Apple cider vinegar contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Apple cider vinegar
Apple cider vinegar is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Apple cider vinegar
Apple cider vinegar is lower in glycemic index (difference - 11)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Apple cider vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173469/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.