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  6. Yam vs. Buckwheat

Yam vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between yam and buckwheat

  • Yam is higher in potassium, vitamin C, vitamin B6, vitamin B1, and fiber; however, buckwheat is richer in magnesium.
  • Yam's daily need coverage for potassium is 21% higher.

The food types used in this comparison are Yam, raw and Buckwheat groats, roasted, cooked.

Infographic

Yam vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +827.3%
Contains more CopperCopper +21.9%
Contains more MagnesiumMagnesium +142.9%
Contains more IronIron +48.1%
Contains more ZincZinc +154.2%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +214.3%
~equal in Manganese ~0.403mg

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +288.9%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more Vitamin KVitamin K +21.1%
Contains more FolateFolate +64.3%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more CholineCholine +21.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Buckwheat DV% diff.
Potassium 816mg 88mg 21%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.077mg 17%
Magnesium 21mg 51mg 7%
Fiber 4.1g 2.7g 6%
Vitamin B1 0.112mg 0.04mg 6%
Copper 0.178mg 0.146mg 4%
Protein 1.53g 3.38g 4%
Carbs 27.88g 19.94g 3%
Iron 0.54mg 0.8mg 3%
Zinc 0.24mg 0.61mg 3%
Selenium 0.7µg 2.2µg 3%
Folate 23µg 14µg 2%
Phosphorus 55mg 70mg 2%
Vitamin B3 0.552mg 0.94mg 2%
Vitamin E 0.35mg 0.09mg 2%
Choline 16.5mg 20.1mg 1%
Polyunsaturated fat 0.076g 0.188g 1%
Vitamin B5 0.314mg 0.359mg 1%
Vitamin B2 0.032mg 0.039mg 1%
Calories 118kcal 92kcal 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 7mg 1%
Fats 0.17g 0.62g 1%
Net carbs 23.78g 17.24g N/A
Sugar 0.5g 0.9g N/A
Sodium 9mg 4mg 0%
Manganese 0.397mg 0.403mg 0%
Vitamin K 2.3µg 1.9µg 0%
Saturated fat 0.037g 0.134g 0%
Monounsaturated fat 0.006g 0.188g 0%
Tryptophan 0.012mg 0.049mg 0%
Threonine 0.054mg 0.129mg 0%
Isoleucine 0.052mg 0.127mg 0%
Leucine 0.096mg 0.212mg 0%
Lysine 0.059mg 0.172mg 0%
Methionine 0.021mg 0.044mg 0%
Phenylalanine 0.071mg 0.133mg 0%
Valine 0.062mg 0.173mg 0%
Histidine 0.034mg 0.079mg 0%
Fructose 0.1g 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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more CarbsCarbs +39.8%
Contains more OtherOther +90.7%
Contains more ProteinProtein +120.9%
Contains more FatsFats +264.7%
~equal in Water ~75.63g

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% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Mono. FatMonounsaturated fat +3033.3%
Contains more Poly. FatPolyunsaturated fat +147.4%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.