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Yam vs. Corn syrup — In-Depth Nutrition Comparison

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Significant differences between yam and corn syrup

  • The amount of potassium, vitamin B6, vitamin C, fiber, copper, manganese, vitamin B1, phosphorus, and vitamin B5 in yam is higher than in corn syrup.
  • Yam covers your daily potassium needs 23% more than corn syrup.
  • Yam contains less sodium.
  • Corn syrup has a higher glycemic index. The glycemic index of corn syrup is 90, while the glycemic index of yam is 51.

Specific food types used in this comparison are Yam, raw and Syrups, corn, dark.

Infographic

Yam vs Corn syrup infographic
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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.
Yam
Yam
8
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 5.7% 5.4% 3.9% 14% 18% 1.1% 4.7% 20% 13% 16%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +1754.5%
Contains more IronIron +45.9%
Contains more CopperCopper +235.8%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +297%
Contains more SeleniumSelenium +314.3%
~equal in Calcium ~18mg

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
11
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 0% 0% 0% 0% 2.8% 2.1% 0.38% 1.4% 2.1% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +918.2%
Contains more Vitamin B2Vitamin B2 +255.6%
Contains more Vitamin B3Vitamin B3 +2660%
Contains more Vitamin B5Vitamin B5 +1265.2%
Contains more Vitamin B6Vitamin B6 +3155.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +24.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Corn syrup DV% diff.
Potassium 816mg 44mg 23%
Vitamin B6 0.293mg 0.009mg 22%
Vitamin C 17.1mg 0mg 19%
Carbs 27.88g 77.59g 17%
Fiber 4.1g 0g 16%
Copper 0.178mg 0.053mg 14%
Manganese 0.397mg 0.1mg 13%
Calories 118kcal 286kcal 8%
Vitamin B1 0.112mg 0.011mg 8%
Sodium 9mg 155mg 6%
Phosphorus 55mg 11mg 6%
Vitamin B5 0.314mg 0.023mg 6%
Folate 23µg 0µg 6%
Selenium 0.7µg 2.9µg 4%
Magnesium 21mg 8mg 3%
Protein 1.53g 0g 3%
Vitamin B3 0.552mg 0.02mg 3%
Iron 0.54mg 0.37mg 2%
Vitamin K 2.3µg 0µg 2%
Zinc 0.24mg 0.04mg 2%
Vitamin E 0.35mg 0mg 2%
Vitamin B2 0.032mg 0.009mg 2%
Polyunsaturated fat 0.076g 0g 1%
Vitamin A 7µg 0µg 1%
Choline 16.5mg 13.3mg 1%
Fats 0.17g 0g 0%
Net carbs 23.78g 77.59g N/A
Calcium 17mg 18mg 0%
Sugar 0.5g 77.59g N/A
Saturated fat 0.037g 0g 0%
Monounsaturated fat 0.006g 0g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +216.2%
Contains more OtherOther +105%
Contains more CarbsCarbs +178.3%

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. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.