Yam vs. Chocolate — In-Depth Nutrition Comparison
Compare
Summary of differences between yam and chocolate
- Yam has more vitamin B6, while chocolate has more copper, iron, manganese, magnesium, phosphorus, zinc, fiber, and vitamin B12.
- Chocolate covers your daily need for copper, 94% more than yam.
- Yam contains 7 times more vitamin B6 than chocolate. While yam contains 0.293mg of vitamin B6, chocolate contains only 0.042mg.
- The amount of saturated fat in yam is lower.
- Chocolate has a lower glycemic index. The glycemic index of chocolate is 23, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Yam, raw and Chocolate, dark, 45- 59% cacao solids.
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.
| Contains more PotassiumPotassium | +46% |
| Contains less SodiumSodium | -62.5% |
| Contains more MagnesiumMagnesium | +595.2% |
| Contains more CalciumCalcium | +229.4% |
| Contains more IronIron | +1385.2% |
| Contains more CopperCopper | +477.5% |
| Contains more ZincZinc | +737.5% |
| Contains more PhosphorusPhosphorus | +274.5% |
| Contains more ManganeseManganese | +257.4% |
| Contains more SeleniumSelenium | +328.6% |
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 | +250% |
| Contains more Vitamin B1Vitamin B1 | +348% |
| Contains more Vitamin B6Vitamin B6 | +597.6% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +54.3% |
| Contains more Vitamin B2Vitamin B2 | +56.3% |
| Contains more Vitamin B3Vitamin B3 | +31.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +252.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +7075.3% |
| Contains more ProteinProtein | +219% |
| Contains more FatsFats | +18300% |
| Contains more CarbsCarbs | +119.4% |
| Contains more OtherOther | +107.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +158900% |
| Contains more Poly. FatPolyunsaturated fat | +1336.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.178mg | 1.028mg | 94% |
| Iron | 0.54mg | 8.02mg | 94% |
| Saturated fat | 0.037g | 18.519g | 84% |
| Fats | 0.17g | 31.28g | 48% |
| Manganese | 0.397mg | 1.419mg | 44% |
| Magnesium | 21mg | 146mg | 30% |
| Monounsaturated fat | 0.006g | 9.54g | 24% |
| Phosphorus | 55mg | 206mg | 22% |
| Calories | 118kcal | 546kcal | 21% |
| Vitamin B6 | 0.293mg | 0.042mg | 19% |
| Vitamin C | 17.1mg | 19% | |
| Zinc | 0.24mg | 2.01mg | 16% |
| Fiber | 4.1g | 7g | 12% |
| Caffeine | 0mg | 43mg | 11% |
| Carbs | 27.88g | 61.17g | 11% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Potassium | 816mg | 559mg | 8% |
| Protein | 1.53g | 4.88g | 7% |
| Vitamin B1 | 0.112mg | 0.025mg | 7% |
| Polyunsaturated fat | 0.076g | 1.092g | 7% |
| Folate | 23µg | 6% | |
| Vitamin K | 2.3µg | 8.1µg | 5% |
| Selenium | 0.7µg | 3µg | 4% |
| Calcium | 17mg | 56mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Choline | 16.5mg | 3% | |
| Vitamin B2 | 0.032mg | 0.05mg | 1% |
| Vitamin B3 | 0.552mg | 0.725mg | 1% |
| Vitamin E | 0.35mg | 0.54mg | 1% |
| Vitamin A | 7µg | 2µg | 1% |
| Sodium | 9mg | 24mg | 1% |
| Net carbs | 23.78g | 54.17g | N/A |
| Sugar | 0.5g | 47.9g | N/A |
| Vitamin B5 | 0.314mg | 0.297mg | 0% |
| Trans fat | 0g | 0.112g | 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 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
9%
Minerals Daily Need Coverage Score
26%
116%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 47.4g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 18.482g)
Which food is cheaper?
Yam is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.