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  6. Yam vs. Banana

Yam vs. Banana — In-Depth Nutrition Comparison

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Differences between yam and bananas

  • Yam is higher in potassium, copper, vitamin C, vitamin B1, fiber, and manganese; however, bananas are richer in vitamin B6.
  • Yam's daily need coverage for potassium is 13% higher.
  • Yam has 4 times more vitamin B1 than bananas. While yam has 0.112mg of vitamin B1, bananas have only 0.031mg.

The food types used in this comparison are Yam, raw and Bananas, raw.

Infographic

Yam vs Banana 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
7
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%
Banana
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +127.9%
Contains more IronIron +107.7%
Contains more CopperCopper +128.2%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +47%
Contains more MagnesiumMagnesium +28.6%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +42.9%

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
7
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%
Banana
Banana
3
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +96.6%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +261.3%
Contains more Vitamin KVitamin K +360%
Contains more FolateFolate +15%
Contains more CholineCholine +68.4%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +20.5%
Contains more Vitamin B6Vitamin B6 +25.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.334mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Banana DV% diff.
Potassium 816mg 358mg 13%
Copper 0.178mg 0.078mg 11%
Vitamin C 17.1mg 8.7mg 9%
Vitamin B1 0.112mg 0.031mg 7%
Vitamin B6 0.293mg 0.367mg 6%
Manganese 0.397mg 0.27mg 6%
Fiber 4.1g 2.6g 6%
Fructose 4.85g 6%
Phosphorus 55mg 22mg 5%
Iron 0.54mg 0.26mg 4%
Vitamin B2 0.032mg 0.073mg 3%
Carbs 27.88g 22.84g 2%
Vitamin K 2.3µg 0.5µg 2%
Starch 5.38g 2%
Vitamin E 0.35mg 0.1mg 2%
Calcium 17mg 5mg 1%
Protein 1.53g 1.09g 1%
Choline 16.5mg 9.8mg 1%
Folate 23µg 20µg 1%
Vitamin B3 0.552mg 0.665mg 1%
Calories 118kcal 89kcal 1%
Selenium 0.7µg 1µg 1%
Zinc 0.24mg 0.15mg 1%
Magnesium 21mg 27mg 1%
Fats 0.17g 0.33g 0%
Net carbs 23.78g 20.24g N/A
Sugar 0.5g 12.23g N/A
Sodium 9mg 1mg 0%
Vitamin A 7µg 3µg 0%
Vitamin B5 0.314mg 0.334mg 0%
Saturated fat 0.037g 0.112g 0%
Monounsaturated fat 0.006g 0.032g 0%
Polyunsaturated fat 0.076g 0.073g 0%
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.054mg 0.028mg 0%
Isoleucine 0.052mg 0.028mg 0%
Leucine 0.096mg 0.068mg 0%
Lysine 0.059mg 0.05mg 0%
Methionine 0.021mg 0.008mg 0%
Phenylalanine 0.071mg 0.049mg 0%
Valine 0.062mg 0.047mg 0%
Histidine 0.034mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Banana
Banana
3
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +40.4%
Contains more CarbsCarbs +22.1%
Contains more FatsFats +94.1%
~equal in Water ~74.91g
~equal in Other ~0.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +433.3%
~equal in Polyunsaturated fat ~0.073g

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.