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  6. Yam vs. Blackberry

Yam vs. Blackberry — In-Depth Nutrition Comparison

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Summary of differences between yam and blackberries

  • Yam has more vitamin B6, potassium, and vitamin B1, while blackberries have more vitamin K, manganese, and vitamin E.
  • Yam covers your daily need for vitamin B6, 20% more than blackberries.
  • Yam contains 6 times more vitamin B1 than blackberries. While yam contains 0.112mg of vitamin B1, blackberries contain only 0.02mg.
  • The amount of sugar in yam is lower.
  • Blackberries have a lower glycemic index. The glycemic index of blackberries is 25, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, raw and Blackberries, raw.

Infographic

Yam vs Blackberry 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
3
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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more PotassiumPotassium +403.7%
Contains more PhosphorusPhosphorus +150%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +70.6%
Contains more IronIron +14.8%
Contains more ZincZinc +120.8%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +62.7%
~equal in Magnesium ~20mg
~equal in Copper ~0.165mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B6Vitamin B6 +876.7%
Contains more CholineCholine +94.1%
Contains more Vitamin CVitamin C +22.8%
Contains more Vitamin AVitamin A +57.1%
Contains more Vitamin EVitamin E +234.3%
Contains more Vitamin B3Vitamin B3 +17%
Contains more Vitamin KVitamin K +760.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Yam Blackberry DV% diff.
Vitamin B6 0.293mg 0.03mg 20%
Potassium 816mg 162mg 19%
Vitamin K 2.3µg 19.8µg 15%
Manganese 0.397mg 0.646mg 11%
Vitamin B1 0.112mg 0.02mg 8%
Carbs 27.88g 9.61g 6%
Fiber 4.1g 5.3g 5%
Vitamin E 0.35mg 1.17mg 5%
Phosphorus 55mg 22mg 5%
Calories 118kcal 43kcal 4%
Vitamin C 17.1mg 21mg 4%
Fructose 2.4g 3%
Zinc 0.24mg 0.53mg 3%
Vitamin B5 0.314mg 0.276mg 1%
Copper 0.178mg 0.165mg 1%
Calcium 17mg 29mg 1%
Polyunsaturated fat 0.076g 0.28g 1%
Choline 16.5mg 8.5mg 1%
Folate 23µg 25µg 1%
Iron 0.54mg 0.62mg 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B3 0.552mg 0.646mg 1%
Protein 1.53g 1.39g 0%
Fats 0.17g 0.49g 0%
Net carbs 23.78g 4.31g N/A
Magnesium 21mg 20mg 0%
Sugar 0.5g 4.88g N/A
Sodium 9mg 1mg 0%
Vitamin A 7µg 11µg 0%
Vitamin B2 0.032mg 0.026mg 0%
Saturated fat 0.037g 0.014g 0%
Monounsaturated fat 0.006g 0.047g 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more CarbsCarbs +190.1%
Contains more OtherOther +127.8%
Contains more FatsFats +188.2%
Contains more WaterWater +26.7%
~equal in Protein ~1.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +683.3%
Contains more Poly. FatPolyunsaturated fat +268.4%

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.