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  6. Yam vs. Blueberry pie

Yam vs. Blueberry pie — In-Depth Nutrition Comparison

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What are the differences between yam and blueberry pie?

  • Yam is higher in potassium, vitamin B6, vitamin C, and copper, yet blueberry pie is higher in vitamin B1, selenium, iron, and vitamin B2.
  • Blueberry pie's daily need coverage for vitamin B1 is 12741% more.
  • Yam has 24 times more vitamin C than blueberry pie. While yam has 17.1mg of vitamin C, blueberry pie has only 0.7mg.
  • The amount of sodium in yam is lower.

We used Yam, raw and Pie, blueberry, prepared from recipe types in this article.

Infographic

Yam vs Blueberry pie 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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +1532%
Contains more CopperCopper +165.7%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +32.3%
Contains more IronIron +127.8%
Contains more SeleniumSelenium +957.1%

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%
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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +2342.9%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +153.2%
Contains more Vitamin B6Vitamin B6 +761.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +136507.1%
Contains more Vitamin B2Vitamin B2 +312.5%
Contains more Vitamin B3Vitamin B3 +116.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Yam Blueberry pie DV% diff.
Vitamin B1 0.112mg 153mg 12741%
Potassium 816mg 50mg 23%
Polyunsaturated fat 0.076g 3.08g 20%
Vitamin B6 0.293mg 0.034mg 20%
Fats 0.17g 11.9g 18%
Vitamin C 17.1mg 0.7mg 18%
Fiber 4.1g 16%
Monounsaturated fat 0.006g 5.121g 13%
Saturated fat 0.037g 2.911g 13%
Copper 0.178mg 0.067mg 12%
Selenium 0.7µg 7.4µg 12%
Iron 0.54mg 1.23mg 9%
Sodium 9mg 185mg 8%
Vitamin B2 0.032mg 0.132mg 8%
Calories 118kcal 245kcal 6%
Phosphorus 55mg 30mg 4%
Vitamin B3 0.552mg 1.194mg 4%
Manganese 0.397mg 0.3mg 4%
Vitamin B5 0.314mg 0.124mg 4%
Magnesium 21mg 8mg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Protein 1.53g 2.7g 2%
Vitamin K 2.3µg 2%
Carbs 27.88g 33.5g 2%
Calcium 17mg 7mg 1%
Vitamin A 7µg 2µg 1%
Net carbs 23.78g 33.5g N/A
Sugar 0.5g N/A
Zinc 0.24mg 0.2mg 0%
Folate 23µg 23µg 0%
Tryptophan 0.012mg 0.029mg 0%
Threonine 0.054mg 0.073mg 0%
Isoleucine 0.052mg 0.09mg 0%
Leucine 0.096mg 0.179mg 0%
Lysine 0.059mg 0.057mg 0%
Methionine 0.021mg 0.046mg 0%
Phenylalanine 0.071mg 0.127mg 0%
Valine 0.062mg 0.108mg 0%
Histidine 0.034mg 0.056mg 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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more WaterWater +35.9%
Contains more OtherOther +17.1%
Contains more ProteinProtein +76.5%
Contains more FatsFats +6900%
Contains more CarbsCarbs +20.2%

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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +85250%
Contains more Poly. FatPolyunsaturated fat +3952.6%

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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.