Yam vs. Canola oil — In-Depth Nutrition Comparison
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Summary of differences between yam and canola oil
- Yam has more potassium, vitamin B6, copper, vitamin C, manganese, fiber, and vitamin B1, while canola oil has more vitamin E and vitamin K.
- Canola oil covers your daily need for vitamin E, 114% more than yam.
- The amount of saturated fat in yam is lower.
- Canola oil has a lower glycemic index. The glycemic index of canola oil is 0, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Yam, raw and Oil, canola.
Infographic
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +8150% |
| Contains more Vitamin EVitamin E | +4888.6% |
| Contains more Vitamin KVitamin K | +3000% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +58723.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +1054500% |
| Contains more Poly. FatPolyunsaturated fat | +36928.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.076g | 28.142g | 187% |
| Monounsaturated fat | 0.006g | 63.276g | 158% |
| Fats | 0.17g | 100g | 154% |
| Vitamin E | 0.35mg | 17.46mg | 114% |
| Vitamin K | 2.3µg | 71.3µg | 58% |
| Calories | 118kcal | 884kcal | 38% |
| Saturated fat | 0.037g | 7.365g | 33% |
| Potassium | 816mg | 0mg | 24% |
| Vitamin B6 | 0.293mg | 0mg | 23% |
| Copper | 0.178mg | 0mg | 20% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Manganese | 0.397mg | 0mg | 17% |
| Fiber | 4.1g | 0g | 16% |
| Carbs | 27.88g | 0g | 9% |
| Vitamin B1 | 0.112mg | 0mg | 9% |
| Phosphorus | 55mg | 0mg | 8% |
| Iron | 0.54mg | 0mg | 7% |
| Folate | 23µg | 0µg | 6% |
| Vitamin B5 | 0.314mg | 0mg | 6% |
| Magnesium | 21mg | 0mg | 5% |
| Choline | 16.5mg | 0.2mg | 3% |
| Protein | 1.53g | 0g | 3% |
| Vitamin B3 | 0.552mg | 0mg | 3% |
| Vitamin B2 | 0.032mg | 0mg | 2% |
| Calcium | 17mg | 0mg | 2% |
| Zinc | 0.24mg | 0mg | 2% |
| Selenium | 0.7µg | 0µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 23.78g | 0g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Sodium | 9mg | 0mg | 0% |
| Trans fat | 0g | 0.395g | N/A |
| 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% | |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
41%
Minerals Daily Need Coverage Score
26%
0%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 7.328g)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Canola oil is lower in glycemic index (difference - 51)
Which food is cheaper?
Canola oil is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)