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  6. Yam vs. Wheat Bread

Yam vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between yam and wheat Bread?

  • Yam is richer in vitamin C and potassium, yet wheat Bread is richer in selenium, iron, manganese, vitamin B3, vitamin B1, vitamin B2, and phosphorus.
  • Wheat Bread's daily need coverage for selenium is 59% higher.
  • Yam has 86 times more vitamin C than wheat Bread. Yam has 17.1mg of vitamin C, while wheat Bread has 0.2mg.
  • Yam contains less sodium.

We used Yam, raw and Bread, wheat, toasted types in this comparison.

Infographic

Yam vs Wheat Bread 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
2
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +265.9%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +181%
Contains more CalciumCalcium +870.6%
Contains more IronIron +657.4%
Contains more CopperCopper +11.2%
Contains more ZincZinc +512.5%
Contains more PhosphorusPhosphorus +241.8%
Contains more ManganeseManganese +246.9%
Contains more SeleniumSelenium +4671.4%

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
4
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +8450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +45.8%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin B1Vitamin B1 +292%
Contains more Vitamin B2Vitamin B2 +1093.8%
Contains more Vitamin B3Vitamin B3 +1032.2%
Contains more Vitamin B5Vitamin B5 +45.2%
Contains more Vitamin KVitamin K +147.8%
Contains more FolateFolate +273.9%
Contains more CholineCholine +33.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Wheat Bread DV% diff.
Selenium 0.7µg 33.4µg 59%
Iron 0.54mg 4.09mg 44%
Manganese 0.397mg 1.377mg 43%
Vitamin B3 0.552mg 6.25mg 36%
Vitamin B1 0.112mg 0.439mg 27%
Vitamin B2 0.032mg 0.382mg 27%
Sodium 9mg 601mg 26%
Protein 1.53g 12.96g 23%
Vitamin C 17.1mg 0.2mg 19%
Phosphorus 55mg 188mg 19%
Potassium 816mg 223mg 17%
Folate 23µg 86µg 16%
Calcium 17mg 165mg 15%
Polyunsaturated fat 0.076g 1.72g 11%
Vitamin B6 0.293mg 0.153mg 11%
Zinc 0.24mg 1.47mg 11%
Calories 118kcal 313kcal 10%
Magnesium 21mg 59mg 9%
Carbs 27.88g 55.77g 9%
Fats 0.17g 4.27g 6%
Saturated fat 0.037g 0.989g 4%
Monounsaturated fat 0.006g 1.019g 3%
Vitamin B5 0.314mg 0.456mg 3%
Vitamin K 2.3µg 5.7µg 3%
Copper 0.178mg 0.198mg 2%
Fiber 4.1g 4.7g 2%
Vitamin A 7µg 0µg 1%
Vitamin E 0.35mg 0.24mg 1%
Choline 16.5mg 22.1mg 1%
Net carbs 23.78g 51.07g N/A
Sugar 0.5g 6.42g N/A
Tryptophan 0.012mg 0.092mg 0%
Threonine 0.054mg 0.299mg 0%
Isoleucine 0.052mg 0.258mg 0%
Leucine 0.096mg 0.461mg 0%
Lysine 0.059mg 0.215mg 0%
Methionine 0.021mg 0.105mg 0%
Phenylalanine 0.071mg 0.315mg 0%
Valine 0.062mg 0.31mg 0%
Histidine 0.034mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +187.2%
Contains more ProteinProtein +747.1%
Contains more FatsFats +2411.8%
Contains more CarbsCarbs +100%
Contains more OtherOther +237.8%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +16883.3%
Contains more Poly. FatPolyunsaturated fat +2163.2%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.