Yam vs. Avocado — In-Depth Nutrition Comparison
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How are yam and avocadoes different?
- Yam is richer in manganese, potassium, and vitamin C, while avocadoes are higher in vitamin B5, vitamin K, folate, vitamin E, fiber, and vitamin B2.
- Avocadoes cover your daily need for vitamin B5, 22% more than yam.
- Yam contains 3 times more manganese than avocadoes. Yam contains 0.397mg of manganese, while avocadoes contain 0.142mg.
- Yam is lower in saturated fat.
- Yam has a higher glycemic index (51) than avocadoes (40).
Yam, raw and Avocados, raw, all commercial varieties types were used in this article.
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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 CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +68.2% |
| Contains more ManganeseManganese | +179.6% |
| Contains more SeleniumSelenium | +75% |
| Contains more MagnesiumMagnesium | +38.1% |
| Contains more ZincZinc | +166.7% |
| Contains less SodiumSodium | -22.2% |
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 | +71% |
| Contains more Vitamin B1Vitamin B1 | +67.2% |
| Contains more Vitamin B6Vitamin B6 | +14% |
| Contains more CholineCholine | +16.2% |
| Contains more Vitamin EVitamin E | +491.4% |
| Contains more Vitamin B2Vitamin B2 | +306.3% |
| Contains more Vitamin B3Vitamin B3 | +214.9% |
| Contains more Vitamin B5Vitamin B5 | +342.4% |
| Contains more Vitamin KVitamin K | +813% |
| Contains more FolateFolate | +252.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 0.006g | 9.799g | 24% |
| Fats | 0.17g | 14.66g | 22% |
| Vitamin B5 | 0.314mg | 1.389mg | 22% |
| Vitamin K | 2.3µg | 21µg | 16% |
| Folate | 23µg | 81µg | 15% |
| Polyunsaturated fat | 0.076g | 1.816g | 12% |
| Vitamin E | 0.35mg | 2.07mg | 11% |
| Manganese | 0.397mg | 0.142mg | 11% |
| Potassium | 816mg | 485mg | 10% |
| Fiber | 4.1g | 6.7g | 10% |
| Saturated fat | 0.037g | 2.126g | 9% |
| Vitamin C | 17.1mg | 10mg | 8% |
| Vitamin B2 | 0.032mg | 0.13mg | 8% |
| Vitamin B3 | 0.552mg | 1.738mg | 7% |
| Carbs | 27.88g | 8.53g | 6% |
| Zinc | 0.24mg | 0.64mg | 4% |
| Vitamin B1 | 0.112mg | 0.067mg | 4% |
| Vitamin B6 | 0.293mg | 0.257mg | 3% |
| Calories | 118kcal | 160kcal | 2% |
| Magnesium | 21mg | 29mg | 2% |
| Protein | 1.53g | 2g | 1% |
| Copper | 0.178mg | 0.19mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Calcium | 17mg | 12mg | 1% |
| Net carbs | 23.78g | 1.83g | N/A |
| Iron | 0.54mg | 0.55mg | 0% |
| Sugar | 0.5g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Phosphorus | 55mg | 52mg | 0% |
| Sodium | 9mg | 7mg | 0% |
| Vitamin A | 7µg | 7µg | 0% |
| Choline | 16.5mg | 14.2mg | 0% |
| Tryptophan | 0.012mg | 0.025mg | 0% |
| Threonine | 0.054mg | 0.073mg | 0% |
| Isoleucine | 0.052mg | 0.084mg | 0% |
| Leucine | 0.096mg | 0.143mg | 0% |
| Lysine | 0.059mg | 0.132mg | 0% |
| Methionine | 0.021mg | 0.038mg | 0% |
| Phenylalanine | 0.071mg | 0.097mg | 0% |
| Valine | 0.062mg | 0.107mg | 0% |
| Histidine | 0.034mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +226.8% |
| Contains more ProteinProtein | +30.7% |
| Contains more FatsFats | +8523.5% |
| Contains more OtherOther | +92.7% |
~equal in
Water
~73.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +163216.7% |
| Contains more Poly. FatPolyunsaturated fat | +2289.5% |