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  6. Yam vs. Castanea crenata

Yam vs. Castanea crenata — In-Depth Nutrition Comparison

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Summary of differences between yam and castanea crenata

  • Yam has more potassium, while castanea crenata has more manganese, copper, vitamin B1, iron, vitamin C, vitamin B2, zinc, magnesium, and folate.
  • Castanea crenata covers your daily need for manganese, 52% more than yam.
  • Yam contains 2 times more potassium than castanea crenata. While yam contains 816mg of potassium, castanea crenata contains only 329mg.

These are the specific foods used in this comparison Yam, raw and Nuts, chestnuts, japanese, raw.

Infographic

Yam vs Castanea crenata 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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
Contains more PotassiumPotassium +148%
Contains less SodiumSodium -35.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +82.4%
Contains more IronIron +168.5%
Contains more CopperCopper +215.7%
Contains more ZincZinc +358.3%
Contains more PhosphorusPhosphorus +30.9%
Contains more ManganeseManganese +300.8%

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
5
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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +53.8%
Contains more Vitamin B1Vitamin B1 +207.1%
Contains more Vitamin B2Vitamin B2 +409.4%
Contains more Vitamin B3Vitamin B3 +171.7%
Contains more FolateFolate +104.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.283mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Castanea crenata DV% diff.
Manganese 0.397mg 1.591mg 52%
Copper 0.178mg 0.562mg 43%
Vitamin B1 0.112mg 0.344mg 19%
Fiber 4.1g 16%
Potassium 816mg 329mg 14%
Iron 0.54mg 1.45mg 11%
Vitamin C 17.1mg 26.3mg 10%
Vitamin B2 0.032mg 0.163mg 10%
Zinc 0.24mg 1.1mg 8%
Magnesium 21mg 49mg 7%
Folate 23µg 47µg 6%
Vitamin B3 0.552mg 1.5mg 6%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Vitamin B5 0.314mg 0.206mg 2%
Calories 118kcal 154kcal 2%
Carbs 27.88g 34.91g 2%
Phosphorus 55mg 72mg 2%
Vitamin A 7µg 2µg 1%
Monounsaturated fat 0.006g 0.278g 1%
Selenium 0.7µg 1%
Protein 1.53g 2.25g 1%
Calcium 17mg 31mg 1%
Vitamin B6 0.293mg 0.283mg 1%
Fats 0.17g 0.53g 1%
Net carbs 23.78g 34.91g N/A
Sugar 0.5g N/A
Sodium 9mg 14mg 0%
Saturated fat 0.037g 0.078g 0%
Polyunsaturated fat 0.076g 0.138g 0%
Tryptophan 0.012mg 0.032mg 0%
Threonine 0.054mg 0.09mg 0%
Isoleucine 0.052mg 0.111mg 0%
Leucine 0.096mg 0.139mg 0%
Lysine 0.059mg 0.147mg 0%
Methionine 0.021mg 0.054mg 0%
Phenylalanine 0.071mg 0.088mg 0%
Valine 0.062mg 0.134mg 0%
Histidine 0.034mg 0.056mg 0%

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
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 g
Contains more WaterWater +13.3%
Contains more ProteinProtein +47.1%
Contains more FatsFats +211.8%
Contains more CarbsCarbs +25.2%
~equal in Other ~0.9g

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
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains less Sat. FatSaturated fat -52.6%
Contains more Mono. FatMonounsaturated fat +4533.3%
Contains more Poly. FatPolyunsaturated fat +81.6%

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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.