Yam vs. Couscous — In-Depth Nutrition Comparison
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Significant differences between yam and couscous
- Yam has more potassium, vitamin C, vitamin B6, copper, manganese, and fiber; however, couscous is richer in selenium.
- Couscous covers your daily selenium needs 49% more than yam.
- Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of yam is 51.
Specific food types used in this comparison are Yam, raw and Couscous, cooked.
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 MagnesiumMagnesium | +162.5% |
| Contains more CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +1306.9% |
| Contains more IronIron | +42.1% |
| Contains more CopperCopper | +334.1% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more ManganeseManganese | +372.6% |
| Contains less SodiumSodium | -44.4% |
| Contains more SeleniumSelenium | +3828.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +169.2% |
| Contains more Vitamin B1Vitamin B1 | +77.8% |
| Contains more Vitamin B2Vitamin B2 | +18.5% |
| Contains more Vitamin B6Vitamin B6 | +474.5% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +53.3% |
| Contains more CholineCholine | +400% |
| Contains more Vitamin B3Vitamin B3 | +78.1% |
| Contains more Vitamin B5Vitamin B5 | +18.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 27.5µg | 49% |
| Potassium | 816mg | 58mg | 22% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Vitamin B6 | 0.293mg | 0.051mg | 19% |
| Copper | 0.178mg | 0.041mg | 15% |
| Manganese | 0.397mg | 0.084mg | 14% |
| Fiber | 4.1g | 1.4g | 11% |
| Protein | 1.53g | 3.79g | 5% |
| Phosphorus | 55mg | 22mg | 5% |
| Vitamin B1 | 0.112mg | 0.063mg | 4% |
| Vitamin B3 | 0.552mg | 0.983mg | 3% |
| Magnesium | 21mg | 8mg | 3% |
| Iron | 0.54mg | 0.38mg | 2% |
| Carbs | 27.88g | 23.22g | 2% |
| Folate | 23µg | 15µg | 2% |
| Choline | 16.5mg | 3.3mg | 2% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Calcium | 17mg | 8mg | 1% |
| Vitamin B5 | 0.314mg | 0.371mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin E | 0.35mg | 0.13mg | 1% |
| Calories | 118kcal | 112kcal | 0% |
| Fats | 0.17g | 0.16g | 0% |
| Net carbs | 23.78g | 21.82g | N/A |
| Sugar | 0.5g | 0.1g | N/A |
| Zinc | 0.24mg | 0.26mg | 0% |
| Sodium | 9mg | 5mg | 0% |
| Vitamin B2 | 0.032mg | 0.027mg | 0% |
| Saturated fat | 0.037g | 0.029g | 0% |
| Monounsaturated fat | 0.006g | 0.022g | 0% |
| Polyunsaturated fat | 0.076g | 0.064g | 0% |
| Tryptophan | 0.012mg | 0.049mg | 0% |
| Threonine | 0.054mg | 0.1mg | 0% |
| Isoleucine | 0.052mg | 0.147mg | 0% |
| Leucine | 0.096mg | 0.259mg | 0% |
| Lysine | 0.059mg | 0.073mg | 0% |
| Methionine | 0.021mg | 0.059mg | 0% |
| Phenylalanine | 0.071mg | 0.184mg | 0% |
| Valine | 0.062mg | 0.162mg | 0% |
| Histidine | 0.034mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +20.1% |
| Contains more OtherOther | +215.4% |
| Contains more ProteinProtein | +147.7% |
~equal in
Fats
~0.16g
~equal in
Water
~72.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +18.8% |
| Contains less Sat. FatSaturated fat | -21.6% |
| Contains more Mono. FatMonounsaturated fat | +266.7% |