Yam vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between yam and coconut
- Yam has more vitamin B6, vitamin C, and potassium; however, coconut is higher in manganese, copper, iron, fiber, selenium, and phosphorus.
- Coconut covers your daily saturated fat needs 148% more than yam.
- Coconut contains 5 times less vitamin B6 than yam. Yam contains 0.293mg of vitamin B6, while coconut contains 0.054mg.
- Yam has less saturated fat.
Food varieties used in this article are Yam, raw and Nuts, coconut meat, raw.
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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 | +21.4% |
| Contains more PotassiumPotassium | +129.2% |
| Contains less SodiumSodium | -55% |
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more IronIron | +350% |
| Contains more CopperCopper | +144.4% |
| Contains more ZincZinc | +358.3% |
| Contains more PhosphorusPhosphorus | +105.5% |
| Contains more ManganeseManganese | +277.8% |
| Contains more SeleniumSelenium | +1342.9% |
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 | +418.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +45.8% |
| Contains more Vitamin B1Vitamin B1 | +69.7% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B6Vitamin B6 | +442.6% |
| Contains more Vitamin KVitamin K | +1050% |
| Contains more CholineCholine | +36.4% |
| Contains more FolateFolate | +13% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.037g | 29.698g | 135% |
| Fats | 0.17g | 33.49g | 51% |
| Manganese | 0.397mg | 1.5mg | 48% |
| Copper | 0.178mg | 0.435mg | 29% |
| Iron | 0.54mg | 2.43mg | 24% |
| Fiber | 4.1g | 9g | 20% |
| Vitamin B6 | 0.293mg | 0.054mg | 18% |
| Selenium | 0.7µg | 10.1µg | 17% |
| Vitamin C | 17.1mg | 3.3mg | 15% |
| Potassium | 816mg | 356mg | 14% |
| Calories | 118kcal | 354kcal | 12% |
| Zinc | 0.24mg | 1.1mg | 8% |
| Phosphorus | 55mg | 113mg | 8% |
| Monounsaturated fat | 0.006g | 1.425g | 4% |
| Protein | 1.53g | 3.33g | 4% |
| Vitamin B1 | 0.112mg | 0.066mg | 4% |
| Carbs | 27.88g | 15.23g | 4% |
| Magnesium | 21mg | 32mg | 3% |
| Polyunsaturated fat | 0.076g | 0.366g | 2% |
| Vitamin K | 2.3µg | 0.2µg | 2% |
| Vitamin E | 0.35mg | 0.24mg | 1% |
| Choline | 16.5mg | 12.1mg | 1% |
| Folate | 23µg | 26µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin B2 | 0.032mg | 0.02mg | 1% |
| Net carbs | 23.78g | 6.23g | N/A |
| Calcium | 17mg | 14mg | 0% |
| Sugar | 0.5g | 6.23g | N/A |
| Sodium | 9mg | 20mg | 0% |
| Vitamin B3 | 0.552mg | 0.54mg | 0% |
| Vitamin B5 | 0.314mg | 0.3mg | 0% |
| Tryptophan | 0.012mg | 0.039mg | 0% |
| Threonine | 0.054mg | 0.121mg | 0% |
| Isoleucine | 0.052mg | 0.131mg | 0% |
| Leucine | 0.096mg | 0.247mg | 0% |
| Lysine | 0.059mg | 0.147mg | 0% |
| Methionine | 0.021mg | 0.062mg | 0% |
| Phenylalanine | 0.071mg | 0.169mg | 0% |
| Valine | 0.062mg | 0.202mg | 0% |
| Histidine | 0.034mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +83.1% |
| Contains more WaterWater | +48.1% |
| Contains more ProteinProtein | +117.6% |
| Contains more FatsFats | +19600% |
| Contains more OtherOther | +17.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +23650% |
| Contains more Poly. FatPolyunsaturated fat | +381.6% |