Yam vs. Basil — In-Depth Nutrition Comparison
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A recap on differences between yam and basil
- Yam has more potassium and vitamin B6; however, basil is higher in vitamin K, vitamin A, iron, manganese, copper, calcium, folate, and magnesium.
- Basil covers your daily vitamin K needs 344% more than yam.
- Basil contains 3 times less potassium than yam. Yam contains 816mg of potassium, while basil contains 295mg.
- The glycemic index of basil is higher.
Food varieties used in this article are Yam, raw and Basil, fresh.
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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 PotassiumPotassium | +176.6% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more MagnesiumMagnesium | +204.8% |
| Contains more CalciumCalcium | +941.2% |
| Contains more IronIron | +487% |
| Contains more CopperCopper | +116.3% |
| Contains more ZincZinc | +237.5% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +189.2% |
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 B1Vitamin B1 | +229.4% |
| Contains more Vitamin B5Vitamin B5 | +50.2% |
| Contains more Vitamin B6Vitamin B6 | +89% |
| Contains more CholineCholine | +44.7% |
| Contains more Vitamin AVitamin A | +3671.4% |
| Contains more Vitamin EVitamin E | +128.6% |
| Contains more Vitamin B2Vitamin B2 | +137.5% |
| Contains more Vitamin B3Vitamin B3 | +63.4% |
| Contains more Vitamin KVitamin K | +17934.8% |
| Contains more FolateFolate | +195.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 414.8µg | 344% |
| Iron | 0.54mg | 3.17mg | 33% |
| Manganese | 0.397mg | 1.148mg | 33% |
| Vitamin A | 7µg | 264µg | 29% |
| Copper | 0.178mg | 0.385mg | 23% |
| Calcium | 17mg | 177mg | 16% |
| Potassium | 816mg | 295mg | 15% |
| Folate | 23µg | 68µg | 11% |
| Vitamin B6 | 0.293mg | 0.155mg | 11% |
| Magnesium | 21mg | 64mg | 10% |
| Fiber | 4.1g | 1.6g | 10% |
| Carbs | 27.88g | 2.65g | 8% |
| Vitamin B1 | 0.112mg | 0.034mg | 7% |
| Calories | 118kcal | 23kcal | 5% |
| Zinc | 0.24mg | 0.81mg | 5% |
| Vitamin E | 0.35mg | 0.8mg | 3% |
| Protein | 1.53g | 3.15g | 3% |
| Vitamin B2 | 0.032mg | 0.076mg | 3% |
| Polyunsaturated fat | 0.076g | 0.389g | 2% |
| Vitamin B3 | 0.552mg | 0.902mg | 2% |
| Vitamin B5 | 0.314mg | 0.209mg | 2% |
| Choline | 16.5mg | 11.4mg | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Vitamin C | 17.1mg | 18mg | 1% |
| Fats | 0.17g | 0.64g | 1% |
| Net carbs | 23.78g | 1.05g | N/A |
| Sugar | 0.5g | 0.3g | N/A |
| Phosphorus | 55mg | 56mg | 0% |
| Sodium | 9mg | 4mg | 0% |
| Saturated fat | 0.037g | 0.041g | 0% |
| Monounsaturated fat | 0.006g | 0.088g | 0% |
| Tryptophan | 0.012mg | 0.039mg | 0% |
| Threonine | 0.054mg | 0.104mg | 0% |
| Isoleucine | 0.052mg | 0.104mg | 0% |
| Leucine | 0.096mg | 0.191mg | 0% |
| Lysine | 0.059mg | 0.11mg | 0% |
| Methionine | 0.021mg | 0.036mg | 0% |
| Phenylalanine | 0.071mg | 0.13mg | 0% |
| Valine | 0.062mg | 0.127mg | 0% |
| Histidine | 0.034mg | 0.051mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +952.1% |
| Contains more ProteinProtein | +105.9% |
| Contains more FatsFats | +276.5% |
| Contains more WaterWater | +32.3% |
| Contains more OtherOther | +82.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.8% |
| Contains more Mono. FatMonounsaturated fat | +1366.7% |
| Contains more Poly. FatPolyunsaturated fat | +411.8% |