Yam vs. Cornmeal — In-Depth Nutrition Comparison
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Summary of differences between yam and cornmeal
- Yam has more potassium, vitamin C, copper, and manganese, while cornmeal has more iron, folate, vitamin B1, vitamin B3, vitamin B2, and selenium.
- Cornmeal covers your daily need for iron, 48% more than yam.
- Yam has a lower glycemic index. The glycemic index of yam is 51, while the glycemic index of cornmeal is 68.
These are the specific foods used in this comparison Yam, raw and Cornmeal, degermed, enriched, yellow.
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.
| Contains more CalciumCalcium | +466.7% |
| Contains more PotassiumPotassium | +474.6% |
| Contains more CopperCopper | +134.2% |
| Contains more ManganeseManganese | +128.2% |
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more IronIron | +707.4% |
| Contains more ZincZinc | +175% |
| Contains more PhosphorusPhosphorus | +80% |
| Contains less SodiumSodium | -22.2% |
| Contains more SeleniumSelenium | +1400% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +191.7% |
| Contains more Vitamin B5Vitamin B5 | +30.8% |
| Contains more Vitamin B6Vitamin B6 | +61% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +91.9% |
| Contains more Vitamin AVitamin A | +57.1% |
| Contains more Vitamin B1Vitamin B1 | +392% |
| Contains more Vitamin B2Vitamin B2 | +1093.8% |
| Contains more Vitamin B3Vitamin B3 | +800% |
| Contains more FolateFolate | +808.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.54mg | 4.36mg | 48% |
| Folate | 23µg | 209µg | 47% |
| Vitamin B1 | 0.112mg | 0.551mg | 37% |
| Starch | 73.3g | 30% | |
| Vitamin B3 | 0.552mg | 4.968mg | 28% |
| Vitamin B2 | 0.032mg | 0.382mg | 27% |
| Potassium | 816mg | 142mg | 20% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Selenium | 0.7µg | 10.5µg | 18% |
| Carbs | 27.88g | 79.45g | 17% |
| Calories | 118kcal | 370kcal | 13% |
| Protein | 1.53g | 7.11g | 11% |
| Copper | 0.178mg | 0.076mg | 11% |
| Manganese | 0.397mg | 0.174mg | 10% |
| Vitamin B6 | 0.293mg | 0.182mg | 9% |
| Phosphorus | 55mg | 99mg | 6% |
| Polyunsaturated fat | 0.076g | 0.828g | 5% |
| Zinc | 0.24mg | 0.66mg | 4% |
| Magnesium | 21mg | 32mg | 3% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Vitamin E | 0.35mg | 0.12mg | 2% |
| Fats | 0.17g | 1.75g | 2% |
| Monounsaturated fat | 0.006g | 0.39g | 1% |
| Saturated fat | 0.037g | 0.22g | 1% |
| Choline | 16.5mg | 8.6mg | 1% |
| Fiber | 4.1g | 3.9g | 1% |
| Vitamin B5 | 0.314mg | 0.24mg | 1% |
| Calcium | 17mg | 3mg | 1% |
| Net carbs | 23.78g | 75.55g | N/A |
| Sugar | 0.5g | 1.61g | N/A |
| Sodium | 9mg | 7mg | 0% |
| Vitamin A | 7µg | 11µg | 0% |
| Tryptophan | 0.012mg | 0.038mg | 0% |
| Threonine | 0.054mg | 0.172mg | 0% |
| Isoleucine | 0.052mg | 0.242mg | 0% |
| Leucine | 0.096mg | 1.006mg | 0% |
| Lysine | 0.059mg | 0.105mg | 0% |
| Methionine | 0.021mg | 0.162mg | 0% |
| Phenylalanine | 0.071mg | 0.366mg | 0% |
| Valine | 0.062mg | 0.337mg | 0% |
| Histidine | 0.034mg | 0.172mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +522.5% |
| Contains more OtherOther | +60.8% |
| Contains more ProteinProtein | +364.7% |
| Contains more FatsFats | +929.4% |
| Contains more CarbsCarbs | +185% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.2% |
| Contains more Mono. FatMonounsaturated fat | +6400% |
| Contains more Poly. FatPolyunsaturated fat | +989.5% |