Yam vs. Caramel — In-Depth Nutrition Comparison
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A recap on differences between yam and caramel
- Yam has more vitamin C, vitamin B6, copper, potassium, manganese, and fiber; however, caramel is higher in vitamin B2, vitamin B12, and calcium.
- Yam covers your daily vitamin C needs 19% more than caramel.
- Yam has less saturated fat.
- The glycemic index of caramel is higher.
Food varieties used in this article are Yam, raw and Candies, caramels.
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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 | +23.5% |
| Contains more PotassiumPotassium | +281.3% |
| Contains more IronIron | +285.7% |
| Contains more CopperCopper | +888.9% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +3509.1% |
| Contains more CalciumCalcium | +711.8% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +107.3% |
| Contains more SeleniumSelenium | +157.1% |
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.
| Contains more Vitamin CVitamin C | +4175% |
| Contains more Vitamin B3Vitamin B3 | +273% |
| Contains more Vitamin B6Vitamin B6 | +423.2% |
| Contains more Vitamin KVitamin K | +27.8% |
| Contains more FolateFolate | +475% |
| Contains more CholineCholine | +106.3% |
| Contains more Vitamin AVitamin A | +71.4% |
| Contains more Vitamin EVitamin E | +31.4% |
| Contains more Vitamin B2Vitamin B2 | +700% |
| Contains more Vitamin B5Vitamin B5 | +97.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.076g | 3.478g | 23% |
| Vitamin C | 17.1mg | 0.4mg | 19% |
| Vitamin B6 | 0.293mg | 0.056mg | 18% |
| Potassium | 816mg | 214mg | 18% |
| Copper | 0.178mg | 0.018mg | 18% |
| Vitamin B2 | 0.032mg | 0.256mg | 17% |
| Manganese | 0.397mg | 0.011mg | 17% |
| Carbs | 27.88g | 77g | 16% |
| Fiber | 4.1g | 0g | 16% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Calories | 118kcal | 382kcal | 13% |
| Calcium | 17mg | 138mg | 12% |
| Fats | 0.17g | 8.1g | 12% |
| Saturated fat | 0.037g | 2.476g | 11% |
| Sodium | 9mg | 245mg | 10% |
| Phosphorus | 55mg | 114mg | 8% |
| Protein | 1.53g | 4.6g | 6% |
| Vitamin B5 | 0.314mg | 0.62mg | 6% |
| Iron | 0.54mg | 0.14mg | 5% |
| Folate | 23µg | 4µg | 5% |
| Monounsaturated fat | 0.006g | 1.542g | 4% |
| Vitamin B3 | 0.552mg | 0.148mg | 3% |
| Zinc | 0.24mg | 0.44mg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Choline | 16.5mg | 8mg | 2% |
| Selenium | 0.7µg | 1.8µg | 2% |
| Vitamin B1 | 0.112mg | 0.103mg | 1% |
| Vitamin E | 0.35mg | 0.46mg | 1% |
| Vitamin A | 7µg | 12µg | 1% |
| Magnesium | 21mg | 17mg | 1% |
| Net carbs | 23.78g | 77g | N/A |
| Sugar | 0.5g | 65.5g | N/A |
| Vitamin K | 2.3µg | 1.8µg | 0% |
| Tryptophan | 0.012mg | 0.06mg | 0% |
| Threonine | 0.054mg | 0.192mg | 0% |
| Isoleucine | 0.052mg | 0.258mg | 0% |
| Leucine | 0.096mg | 0.417mg | 0% |
| Lysine | 0.059mg | 0.338mg | 0% |
| Methionine | 0.021mg | 0.107mg | 0% |
| Phenylalanine | 0.071mg | 0.205mg | 0% |
| Valine | 0.062mg | 0.285mg | 0% |
| Histidine | 0.034mg | 0.115mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +718.8% |
| Contains more ProteinProtein | +200.7% |
| Contains more FatsFats | +4664.7% |
| Contains more CarbsCarbs | +176.2% |
| Contains more OtherOther | +119.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +25600% |
| Contains more Poly. FatPolyunsaturated fat | +4476.3% |