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  6. Yam vs. Plantain raw

Yam vs. Plantain raw — In-Depth Nutrition Comparison

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How are yam and plantain raw different?

  • Yam is richer in copper, potassium, and fiber, while plantain raw is higher in vitamin A.
  • Plantain raw covers your daily need for vitamin A, 20% more than yam.
  • Yam contains 2 times more copper than plantain raw. Yam contains 0.178mg of copper, while plantain raw contains 0.081mg.
  • Yam is lower in sugar.
  • Yam has a higher glycemic index (51) than plantain raw (37).

Yam, raw and Plantains, raw types were used in this article.

Infographic

Yam vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +63.5%
Contains more CopperCopper +119.8%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +61.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +11.1%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +114.3%

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
5
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +115.4%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin KVitamin K +228.6%
Contains more CholineCholine +22.2%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more Vitamin B3Vitamin B3 +24.3%
~equal in Vitamin C ~18.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.299mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Yam Plantain raw DV% diff.
Manganese 0.397mg 17%
Copper 0.178mg 0.081mg 11%
Potassium 816mg 499mg 9%
Fiber 4.1g 2.3g 7%
Vitamin B1 0.112mg 0.052mg 5%
Vitamin A 7µg 56µg 5%
Magnesium 21mg 37mg 4%
Phosphorus 55mg 34mg 3%
Vitamin B2 0.032mg 0.054mg 2%
Vitamin E 0.35mg 0.14mg 1%
Vitamin B3 0.552mg 0.686mg 1%
Zinc 0.24mg 0.14mg 1%
Vitamin B5 0.314mg 0.26mg 1%
Iron 0.54mg 0.6mg 1%
Calcium 17mg 3mg 1%
Carbs 27.88g 31.89g 1%
Vitamin K 2.3µg 0.7µg 1%
Vitamin C 17.1mg 18.4mg 1%
Choline 16.5mg 13.5mg 1%
Selenium 0.7µg 1.5µg 1%
Calories 118kcal 122kcal 0%
Protein 1.53g 1.3g 0%
Fats 0.17g 0.37g 0%
Net carbs 23.78g 29.59g N/A
Sugar 0.5g 15g N/A
Sodium 9mg 4mg 0%
Vitamin B6 0.293mg 0.299mg 0%
Folate 23µg 22µg 0%
Saturated fat 0.037g 0.143g 0%
Monounsaturated fat 0.006g 0.032g 0%
Polyunsaturated fat 0.076g 0.069g 0%
Tryptophan 0.012mg 0.015mg 0%
Threonine 0.054mg 0.034mg 0%
Isoleucine 0.052mg 0.036mg 0%
Leucine 0.096mg 0.059mg 0%
Lysine 0.059mg 0.06mg 0%
Methionine 0.021mg 0.017mg 0%
Phenylalanine 0.071mg 0.044mg 0%
Valine 0.062mg 0.046mg 0%
Histidine 0.034mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +17.7%
Contains more FatsFats +117.6%
Contains more CarbsCarbs +14.4%
Contains more OtherOther +41.5%
~equal in Water ~65.28g

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 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -74.1%
Contains more Mono. FatMonounsaturated fat +433.3%
~equal in Polyunsaturated fat ~0.069g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.