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  6. Yam vs. Cocoa bean

Yam vs. Cocoa bean — In-Depth Nutrition Comparison

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What are the differences between yam and cocoa bean?

  • Cocoa bean is richer than yam in copper, iron, manganese, magnesium, fiber, phosphorus, zinc, potassium, and vitamin B2.
  • Cocoa bean's daily need coverage for copper is 381% more.
  • The amount of saturated fat in yam is lower.

We used Yam, raw and Cocoa, dry powder, unsweetened, processed with alkali types in this article.

Infographic

Yam vs Cocoa bean 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
1
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -52.6%
Contains more MagnesiumMagnesium +2166.7%
Contains more CalciumCalcium +552.9%
Contains more PotassiumPotassium +207.5%
Contains more IronIron +2774.1%
Contains more CopperCopper +1926.4%
Contains more ZincZinc +2554.2%
Contains more PhosphorusPhosphorus +1223.6%
Contains more ManganeseManganese +841.3%
Contains more SeleniumSelenium +1785.7%

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
6
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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +148.3%
Contains more CholineCholine +44.7%
Contains more Vitamin B2Vitamin B2 +1337.5%
Contains more Vitamin B3Vitamin B3 +334.8%
Contains more FolateFolate +39.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Yam Cocoa bean DV% diff.
Copper 0.178mg 3.607mg 381%
Iron 0.54mg 15.52mg 187%
Manganese 0.397mg 3.737mg 145%
Magnesium 21mg 476mg 108%
Fiber 4.1g 29.8g 103%
Phosphorus 55mg 728mg 96%
Zinc 0.24mg 6.37mg 56%
Potassium 816mg 2509mg 50%
Saturated fat 0.037g 7.76g 35%
Vitamin B2 0.032mg 0.46mg 33%
Protein 1.53g 18.1g 33%
Selenium 0.7µg 13.2µg 23%
Fats 0.17g 13.1g 20%
Caffeine 0mg 78mg 20%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.118mg 13%
Vitamin B3 0.552mg 2.4mg 12%
Monounsaturated fat 0.006g 4.39g 11%
Carbs 27.88g 58.3g 10%
Calcium 17mg 111mg 9%
Calories 118kcal 220kcal 5%
Vitamin E 0.35mg 0.1mg 2%
Polyunsaturated fat 0.076g 0.42g 2%
Folate 23µg 32µg 2%
Vitamin B5 0.314mg 0.254mg 1%
Vitamin A 7µg 0µg 1%
Choline 16.5mg 11.4mg 1%
Net carbs 23.78g 28.5g N/A
Sugar 0.5g 1.76g N/A
Sodium 9mg 19mg 0%
Vitamin B1 0.112mg 0.11mg 0%
Vitamin K 2.3µg 2.4µg 0%
Tryptophan 0.012mg 0.271mg 0%
Threonine 0.054mg 0.716mg 0%
Isoleucine 0.052mg 0.701mg 0%
Leucine 0.096mg 1.097mg 0%
Lysine 0.059mg 0.907mg 0%
Methionine 0.021mg 0.187mg 0%
Phenylalanine 0.071mg 0.869mg 0%
Valine 0.062mg 1.086mg 0%
Histidine 0.034mg 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +2477.8%
Contains more ProteinProtein +1083%
Contains more FatsFats +7605.9%
Contains more CarbsCarbs +109.1%
Contains more OtherOther +851.2%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +73066.7%
Contains more Poly. FatPolyunsaturated fat +452.6%

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.