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Yam vs. Balsamic vinegar — In-Depth Nutrition Comparison

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Significant differences between yam and balsamic vinegar

  • The amount of potassium, vitamin C, copper, manganese, and phosphorus in yam is higher than in balsamic vinegar.
  • Yam covers your daily potassium needs 21% more than balsamic vinegar.
  • Yam contains less sugar.

Specific food types used in this comparison are Yam, raw and Vinegar, balsamic.

Infographic

Yam vs Balsamic 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
8
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 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +628.6%
Contains more CopperCopper +584.6%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -60.9%
Contains more ManganeseManganese +203.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +58.8%
Contains more IronIron +33.3%

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
11
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Yam Balsamic vinegar DV% diff.
Vitamin B6 0.293mg 23%
Potassium 816mg 112mg 21%
Vitamin C 17.1mg 0mg 19%
Copper 0.178mg 0.026mg 17%
Fiber 4.1g 16%
Manganese 0.397mg 0.131mg 12%
Fructose 7.38g 9%
Vitamin B1 0.112mg 9%
Folate 23µg 6%
Vitamin B5 0.314mg 6%
Phosphorus 55mg 19mg 5%
Carbs 27.88g 17.03g 4%
Vitamin B3 0.552mg 3%
Choline 16.5mg 3%
Calories 118kcal 88kcal 2%
Magnesium 21mg 12mg 2%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Iron 0.54mg 0.72mg 2%
Protein 1.53g 0.49g 2%
Vitamin B2 0.032mg 2%
Polyunsaturated fat 0.076g 1%
Calcium 17mg 27mg 1%
Selenium 0.7µg 1%
Zinc 0.24mg 0.08mg 1%
Vitamin A 7µg 0µg 1%
Sodium 9mg 23mg 1%
Fats 0.17g 0g 0%
Net carbs 23.78g 17.03g N/A
Sugar 0.5g 14.95g N/A
Saturated fat 0.037g 0g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more ProteinProtein +212.2%
Contains more FatsFats +∞%
Contains more CarbsCarbs +63.7%
Contains more OtherOther +635.4%
~equal in Water ~76.45g

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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.