Yam vs. Coconut milk — In-Depth Nutrition Comparison
Compare
How are yam and coconut milk different?
- Yam is richer in vitamin B6, potassium, vitamin C, fiber, and vitamin B1, while coconut milk is higher in manganese, iron, selenium, and copper.
- Coconut milk covers your daily need for saturated fat, 106% more than yam.
- Yam contains 9 times more vitamin B6 than coconut milk. Yam contains 0.293mg of vitamin B6, while coconut milk contains 0.033mg.
- Yam is lower in saturated fat.
- Coconut milk has a higher glycemic index (97) than yam (51).
Yam, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.
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 | +210.3% |
| Contains less SodiumSodium | -40% |
| Contains more MagnesiumMagnesium | +76.2% |
| Contains more IronIron | +203.7% |
| Contains more CopperCopper | +49.4% |
| Contains more ZincZinc | +179.2% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains more ManganeseManganese | +130.7% |
| Contains more SeleniumSelenium | +785.7% |
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.
| Contains more Vitamin CVitamin C | +510.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +330.8% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +71.6% |
| Contains more Vitamin B6Vitamin B6 | +787.9% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +43.8% |
| Contains more CholineCholine | +94.1% |
| Contains more Vitamin B3Vitamin B3 | +37.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more CarbsCarbs | +403.2% |
| Contains more OtherOther | +15.5% |
| Contains more ProteinProtein | +49.7% |
| Contains more FatsFats | +13923.5% |
~equal in
Water
~67.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +16800% |
| Contains more Poly. FatPolyunsaturated fat | +243.4% |
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 Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.037g | 21.14g | 96% |
| Fats | 0.17g | 23.84g | 36% |
| Manganese | 0.397mg | 0.916mg | 23% |
| Vitamin B6 | 0.293mg | 0.033mg | 20% |
| Vitamin C | 17.1mg | 2.8mg | 16% |
| Potassium | 816mg | 263mg | 16% |
| Iron | 0.54mg | 1.64mg | 14% |
| Selenium | 0.7µg | 6.2µg | 10% |
| Copper | 0.178mg | 0.266mg | 10% |
| Fiber | 4.1g | 2.2g | 8% |
| Vitamin B1 | 0.112mg | 0.026mg | 7% |
| Carbs | 27.88g | 5.54g | 7% |
| Phosphorus | 55mg | 100mg | 6% |
| Calories | 118kcal | 230kcal | 6% |
| Magnesium | 21mg | 37mg | 4% |
| Zinc | 0.24mg | 0.67mg | 4% |
| Vitamin B5 | 0.314mg | 0.183mg | 3% |
| Monounsaturated fat | 0.006g | 1.014g | 3% |
| Folate | 23µg | 16µg | 2% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Protein | 1.53g | 2.29g | 2% |
| Vitamin B2 | 0.032mg | 0mg | 2% |
| Polyunsaturated fat | 0.076g | 0.261g | 1% |
| Choline | 16.5mg | 8.5mg | 1% |
| Vitamin B3 | 0.552mg | 0.76mg | 1% |
| Vitamin E | 0.35mg | 0.15mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 23.78g | 3.34g | N/A |
| Calcium | 17mg | 16mg | 0% |
| Sugar | 0.5g | 3.34g | N/A |
| Sodium | 9mg | 15mg | 0% |
| Tryptophan | 0.012mg | 0.027mg | 0% |
| Threonine | 0.054mg | 0.083mg | 0% |
| Isoleucine | 0.052mg | 0.09mg | 0% |
| Leucine | 0.096mg | 0.17mg | 0% |
| Lysine | 0.059mg | 0.101mg | 0% |
| Methionine | 0.021mg | 0.043mg | 0% |
| Phenylalanine | 0.071mg | 0.116mg | 0% |
| Valine | 0.062mg | 0.139mg | 0% |
| Histidine | 0.034mg | 0.053mg | 0% |
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%
5%
Minerals Daily Need Coverage Score
26%
42%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 2.84g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 21.103g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 46)
Which food is cheaper?
Yam is cheaper (difference - $3.8)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)