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  6. Yam vs. Black gram

Yam vs. Black gram — In-Depth Nutrition Comparison

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The main differences between yam and black gram

  • Yam has more vitamin C; however, black gram has more copper, iron, magnesium, fiber, manganese, folate, phosphorus, zinc, and vitamin B2.
  • Daily need coverage for copper for black gram is 89% higher.

Food types used in this article are Yam, raw and Mungo beans, mature seeds, raw.

Infographic

Yam vs Black gram 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
1
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -76.3%
Contains more MagnesiumMagnesium +1171.4%
Contains more CalciumCalcium +711.8%
Contains more PotassiumPotassium +20.5%
Contains more IronIron +1301.9%
Contains more CopperCopper +451.1%
Contains more ZincZinc +1295.8%
Contains more PhosphorusPhosphorus +589.1%
Contains more ManganeseManganese +284.6%
Contains more SeleniumSelenium +1071.4%

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
5
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +693.8%
Contains more Vitamin B3Vitamin B3 +162.1%
Contains more Vitamin B5Vitamin B5 +188.5%
Contains more FolateFolate +839.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.281mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Black gram DV% diff.
Copper 0.178mg 0.981mg 89%
Iron 0.54mg 7.57mg 88%
Magnesium 21mg 267mg 59%
Fiber 4.1g 18.3g 57%
Manganese 0.397mg 1.527mg 49%
Folate 23µg 216µg 48%
Protein 1.53g 25.21g 47%
Phosphorus 55mg 379mg 46%
Zinc 0.24mg 3.35mg 28%
Vitamin C 17.1mg 0mg 19%
Vitamin B2 0.032mg 0.254mg 17%
Selenium 0.7µg 8.2µg 14%
Vitamin B1 0.112mg 0.273mg 13%
Vitamin B5 0.314mg 0.906mg 12%
Calcium 17mg 138mg 12%
Calories 118kcal 341kcal 11%
Carbs 27.88g 58.99g 10%
Polyunsaturated fat 0.076g 1.071g 7%
Vitamin B3 0.552mg 1.447mg 6%
Potassium 816mg 983mg 5%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Fats 0.17g 1.64g 2%
Vitamin E 0.35mg 2%
Vitamin A 7µg 1µg 1%
Sodium 9mg 38mg 1%
Vitamin B6 0.293mg 0.281mg 1%
Net carbs 23.78g 40.69g N/A
Sugar 0.5g N/A
Saturated fat 0.037g 0.114g 0%
Monounsaturated fat 0.006g 0.085g 0%
Tryptophan 0.012mg 0.263mg 0%
Threonine 0.054mg 0.875mg 0%
Isoleucine 0.052mg 1.287mg 0%
Leucine 0.096mg 2.089mg 0%
Lysine 0.059mg 1.674mg 0%
Methionine 0.021mg 0.367mg 0%
Phenylalanine 0.071mg 1.473mg 0%
Valine 0.062mg 1.416mg 0%
Histidine 0.034mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +544.4%
Contains more ProteinProtein +1547.7%
Contains more FatsFats +864.7%
Contains more CarbsCarbs +111.6%
Contains more OtherOther +309.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +1316.7%
Contains more Poly. FatPolyunsaturated fat +1309.2%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.