Yam vs. Cereal — In-Depth Nutrition Comparison
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How are yam and cereal different?
- Yam is higher in potassium; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
- Daily need coverage for vitamin B1 for cereal is 515% higher.
- Yam contains 8 times more potassium than cereal. While yam contains 816mg of potassium, cereal contains only 105mg.
- Yam has less sodium.
- Yam has a lower glycemic index (51) than cereal (69).
Yam, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) are the varieties used in this article.
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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 CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +677.1% |
| Contains more CopperCopper | +29.9% |
| Contains less SodiumSodium | -98.9% |
| Contains more IronIron | +6207.4% |
| Contains more ZincZinc | +3066.7% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more ManganeseManganese | +99% |
| Contains more SeleniumSelenium | +800% |
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 EVitamin E | +337.5% |
| Contains more Vitamin B5Vitamin B5 | +38.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +125.1% |
| Contains more Vitamin AVitamin A | +11528.6% |
| Contains more Vitamin B1Vitamin B1 | +5514.3% |
| Contains more Vitamin B2Vitamin B2 | +11993.8% |
| Contains more Vitamin B3Vitamin B3 | +5265.9% |
| Contains more Vitamin B6Vitamin B6 | +1943% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.112mg | 6.288mg | 515% |
| Vitamin B6 | 0.293mg | 5.986mg | 438% |
| Iron | 0.54mg | 34.06mg | 419% |
| Vitamin B2 | 0.032mg | 3.87mg | 295% |
| Vitamin B3 | 0.552mg | 29.62mg | 182% |
| Vitamin A | 7µg | 814µg | 90% |
| Zinc | 0.24mg | 7.6mg | 67% |
| Sodium | 9mg | 795mg | 34% |
| Vitamin C | 17.1mg | 38.5mg | 24% |
| Potassium | 816mg | 105mg | 21% |
| Carbs | 27.88g | 86.85g | 20% |
| Manganese | 0.397mg | 0.79mg | 17% |
| Calories | 118kcal | 378kcal | 13% |
| Fiber | 4.1g | 1.4g | 11% |
| Selenium | 0.7µg | 6.3µg | 10% |
| Protein | 1.53g | 6.06g | 9% |
| Folate | 23µg | 6% | |
| Copper | 0.178mg | 0.137mg | 5% |
| Phosphorus | 55mg | 77mg | 3% |
| Choline | 16.5mg | 3% | |
| Polyunsaturated fat | 0.076g | 0.354g | 2% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Vitamin B5 | 0.314mg | 0.226mg | 2% |
| Vitamin E | 0.35mg | 0.08mg | 2% |
| Saturated fat | 0.037g | 0.26g | 1% |
| Calcium | 17mg | 10mg | 1% |
| Fats | 0.17g | 1.08g | 1% |
| Net carbs | 23.78g | 85.45g | N/A |
| Magnesium | 21mg | 19mg | 0% |
| Sugar | 0.5g | 10.35g | N/A |
| Monounsaturated fat | 0.006g | 0.204g | 0% |
| Tryptophan | 0.012mg | 0.066mg | 0% |
| Threonine | 0.054mg | 0.241mg | 0% |
| Isoleucine | 0.052mg | 0.26mg | 0% |
| Leucine | 0.096mg | 0.767mg | 0% |
| Lysine | 0.059mg | 0.113mg | 0% |
| Methionine | 0.021mg | 0.13mg | 0% |
| Phenylalanine | 0.071mg | 0.365mg | 0% |
| Valine | 0.062mg | 0.344mg | 0% |
| Histidine | 0.034mg | 0.162mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1741.3% |
| Contains more ProteinProtein | +296.1% |
| Contains more FatsFats | +535.3% |
| Contains more CarbsCarbs | +211.5% |
| Contains more OtherOther | +172% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.8% |
| Contains more Mono. FatMonounsaturated fat | +3300% |
| Contains more Poly. FatPolyunsaturated fat | +365.8% |