Yam vs. Chocolate — In-Depth Nutrition Comparison
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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 of 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.
These are the specific foods used in this comparison Yam, raw and Chocolate, dark, 45- 59% cacao solids.
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
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Potassium
+46%
Contains
less
Sodium
-62.5%
Contains
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Calcium
+229.4%
Contains
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Iron
+1385.2%
Contains
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Magnesium
+595.2%
Contains
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Phosphorus
+274.5%
Contains
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Zinc
+737.5%
Contains
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Copper
+477.5%
Contains
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Manganese
+257.4%
Contains
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Selenium
+328.6%
Contains
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Potassium
+46%
Contains
less
Sodium
-62.5%
Contains
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Calcium
+229.4%
Contains
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Iron
+1385.2%
Contains
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Magnesium
+595.2%
Contains
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Phosphorus
+274.5%
Contains
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Zinc
+737.5%
Contains
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Copper
+477.5%
Contains
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Manganese
+257.4%
Contains
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Selenium
+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.
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Contains
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Vitamin A
+176%
Contains
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Vitamin B1
+348%
Contains
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Vitamin B6
+597.6%
Contains
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Vitamin E
+54.3%
Contains
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Vitamin B2
+56.3%
Contains
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Vitamin B3
+31.3%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+252.2%
Equal in Vitamin B5 - 0.297
Contains
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Vitamin A
+176%
Contains
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Vitamin B1
+348%
Contains
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Vitamin B6
+597.6%
Contains
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Vitamin E
+54.3%
Contains
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Vitamin B2
+56.3%
Contains
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Vitamin B3
+31.3%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+252.2%
Equal in Vitamin B5 - 0.297
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+7075.3%
Contains
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Protein
+219%
Contains
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Fats
+18300%
Contains
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Carbs
+119.4%
Contains
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Other
+107.3%
Contains
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Water
+7075.3%
Contains
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Protein
+219%
Contains
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Fats
+18300%
Contains
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Carbs
+119.4%
Contains
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Other
+107.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99.8%
Contains
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Monounsaturated Fat
+158900%
Contains
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Polyunsaturated fat
+1336.8%
Contains
less
Saturated Fat
-99.8%
Contains
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Monounsaturated Fat
+158900%
Contains
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Polyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.78g | 54.17g |
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| Protein | 1.53g | 4.88g |
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| Fats | 0.17g | 31.28g |
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| Carbs | 27.88g | 61.17g |
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| Calories | 118kcal | 546kcal |
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| Sugar | 0.5g | 47.9g |
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| Fiber | 4.1g | 7g |
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| Calcium | 17mg | 56mg |
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| Iron | 0.54mg | 8.02mg |
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| Magnesium | 21mg | 146mg |
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| Phosphorus | 55mg | 206mg |
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| Potassium | 816mg | 559mg |
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| Sodium | 9mg | 24mg |
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| Zinc | 0.24mg | 2.01mg |
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| Copper | 0.178mg | 1.028mg |
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| Manganese | 0.397mg | 1.419mg |
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| Selenium | 0.7µg | 3µg |
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| Vitamin A | 138IU | 50IU |
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| Vitamin A RAE | 7µg | 2µg |
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| Vitamin E | 0.35mg | 0.54mg |
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| Vitamin C | 17.1mg |
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| Vitamin B1 | 0.112mg | 0.025mg |
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| Vitamin B2 | 0.032mg | 0.05mg |
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| Vitamin B3 | 0.552mg | 0.725mg |
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| Vitamin B5 | 0.314mg | 0.297mg |
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| Vitamin B6 | 0.293mg | 0.042mg |
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| Folate | 23µg |
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| Vitamin B12 | 0µg | 0.23µg |
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| Vitamin K | 2.3µg | 8.1µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.054mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.059mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.071mg |
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| Valine | 0.062mg |
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| Histidine | 0.034mg |
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| Cholesterol | 0mg | 8mg |
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| Trans Fat | 0g | 0.112g |
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| Saturated Fat | 0.037g | 18.519g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Monounsaturated Fat | 0.006g | 9.54g |
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| Polyunsaturated fat | 0.076g | 1.092g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 0.947g |
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| Omega-3 - ALA | 0.085g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
19%
10%
Minerals Daily Need Coverage Score
26%
116%
Comparison summary
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 Cholesterol?
Yam is lower in Cholesterol (difference - 8mg)
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.