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Yam vs. Coconut milk — In-Depth Nutrition Comparison

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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

Yam vs Coconut milk 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
2
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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%
~equal in Calcium ~16mg

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
10
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 24% 6% 68%
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
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
94% 5%
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.
Yam Coconut milk
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Coconut milk 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?

ok
ok
is better in case of low diet
Yam Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Yam
5%
Coconut milk
Minerals Daily Need Coverage Score
26%
Yam
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.84g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 21.103g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 46)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.