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  6. Yam vs. Plantain

Yam vs. Plantain — In-Depth Nutrition Comparison

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How are yam and plantains different?

  • Yam is higher in copper, potassium, fiber, vitamin C, and vitamin B1; however, plantains are richer in vitamin A.
  • Daily need coverage for vitamin A for plantains is 15% higher.
  • Yam contains 3 times more copper than plantains. While yam contains 0.178mg of copper, plantains contain only 0.066mg.
  • Yam has less sugar.
  • Plantains have a lower glycemic index (37) than yam (51).

Yam, raw and Plantains, cooked are the varieties used in this article.

Infographic

Yam vs Plantain 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
6
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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +75.5%
Contains more CopperCopper +169.7%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +96.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +52.4%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +100%
~equal in Iron ~0.58mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Contains more Vitamin CVitamin C +56.9%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +143.5%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more Vitamin B6Vitamin B6 +22.1%
Contains more Vitamin KVitamin K +228.6%
Contains more Vitamin AVitamin A +542.9%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +37%
Contains more FolateFolate +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Plantain DV% diff.
Manganese 0.397mg 17%
Copper 0.178mg 0.066mg 12%
Potassium 816mg 465mg 10%
Vitamin C 17.1mg 10.9mg 7%
Fiber 4.1g 2.3g 7%
Vitamin B1 0.112mg 0.046mg 6%
Phosphorus 55mg 28mg 4%
Vitamin A 7µg 45µg 4%
Vitamin B6 0.293mg 0.24mg 4%
Magnesium 21mg 32mg 3%
Calcium 17mg 2mg 2%
Vitamin B2 0.032mg 0.052mg 2%
Vitamin B5 0.314mg 0.233mg 2%
Protein 1.53g 0.79g 1%
Carbs 27.88g 31.15g 1%
Zinc 0.24mg 0.13mg 1%
Vitamin E 0.35mg 0.13mg 1%
Selenium 0.7µg 1.4µg 1%
Vitamin B3 0.552mg 0.756mg 1%
Vitamin K 2.3µg 0.7µg 1%
Folate 23µg 26µg 1%
Choline 16.5mg 12.7mg 1%
Calories 118kcal 116kcal 0%
Protein per 100 calories 1.3g 0.68g N/A
Calories per 10 g protein 771kcal 1468kcal N/A
Weight per 100 calories 85g 86g N/A
Fats 0.17g 0.18g 0%
Net carbs 23.78g 28.85g N/A
Iron 0.54mg 0.58mg 0%
Sugar 0.5g 14g N/A
Sodium 9mg 5mg 0%
Saturated fat 0.037g 0.069g 0%
Monounsaturated fat 0.006g 0.015g 0%
Polyunsaturated fat 0.076g 0.033g 0%
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.054mg 0.021mg 0%
Isoleucine 0.052mg 0.022mg 0%
Leucine 0.096mg 0.036mg 0%
Lysine 0.059mg 0.037mg 0%
Methionine 0.021mg 0.01mg 0%
Phenylalanine 0.071mg 0.027mg 0%
Valine 0.062mg 0.028mg 0%
Histidine 0.034mg 0.039mg 0%

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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more ProteinProtein +93.7%
Contains more OtherOther +41.4%
Contains more CarbsCarbs +11.7%
~equal in Fats ~0.18g
~equal in Water ~67.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -46.4%
Contains more Poly. FatPolyunsaturated fat +130.3%
Contains more Mono. FatMonounsaturated fat +150%

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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.