Yam vs. Dried fruit — In-Depth Nutrition Comparison
Compare
Summary of differences between yam and dried fruit
- Yam has more vitamin C, vitamin B6, and vitamin B1, while dried fruit has more vitamin A, vitamin E, iron, copper, fiber, vitamin B3, and potassium.
- Dried fruit covers your daily need for vitamin A, 69% more than yam.
- Yam contains 17 times more vitamin C than dried fruit. While yam contains 17.1mg of vitamin C, dried fruit contains only 1mg.
- Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Yam, raw and Apricots, dried, sulfured, uncooked.
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.
| Contains less SodiumSodium | -10% |
| Contains more ManganeseManganese | +68.9% |
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more CalciumCalcium | +223.5% |
| Contains more PotassiumPotassium | +42.4% |
| Contains more IronIron | +392.6% |
| Contains more CopperCopper | +92.7% |
| Contains more ZincZinc | +62.5% |
| Contains more PhosphorusPhosphorus | +29.1% |
| Contains more SeleniumSelenium | +214.3% |
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.
| Contains more Vitamin CVitamin C | +1610% |
| Contains more Vitamin B1Vitamin B1 | +646.7% |
| Contains more Vitamin B6Vitamin B6 | +104.9% |
| Contains more FolateFolate | +130% |
| Contains more CholineCholine | +18.7% |
| Contains more Vitamin AVitamin A | +2471.4% |
| Contains more Vitamin EVitamin E | +1137.1% |
| Contains more Vitamin B2Vitamin B2 | +131.3% |
| Contains more Vitamin B3Vitamin B3 | +369% |
| Contains more Vitamin B5Vitamin B5 | +64.3% |
| Contains more Vitamin KVitamin K | +34.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more WaterWater | +125.3% |
| Contains more ProteinProtein | +121.6% |
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +124.7% |
| Contains more OtherOther | +213.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains less Sat. FatSaturated fat | -54.1% |
| Contains more Mono. FatMonounsaturated fat | +1133.3% |
~equal in
Polyunsaturated fat
~0.074g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 0.35mg | 4.33mg | 27% |
| Iron | 0.54mg | 2.66mg | 27% |
| Vitamin A | 7µg | 180µg | 19% |
| Vitamin C | 17.1mg | 1mg | 18% |
| Copper | 0.178mg | 0.343mg | 18% |
| Fructose | 12.47g | 16% | |
| Fiber | 4.1g | 7.3g | 13% |
| Vitamin B3 | 0.552mg | 2.589mg | 13% |
| Vitamin B6 | 0.293mg | 0.143mg | 12% |
| Carbs | 27.88g | 62.64g | 12% |
| Potassium | 816mg | 1162mg | 10% |
| Vitamin B1 | 0.112mg | 0.015mg | 8% |
| Manganese | 0.397mg | 0.235mg | 7% |
| Calories | 118kcal | 241kcal | 6% |
| Vitamin B5 | 0.314mg | 0.516mg | 4% |
| Protein | 1.53g | 3.39g | 4% |
| Calcium | 17mg | 55mg | 4% |
| Vitamin B2 | 0.032mg | 0.074mg | 3% |
| Selenium | 0.7µg | 2.2µg | 3% |
| Folate | 23µg | 10µg | 3% |
| Magnesium | 21mg | 32mg | 3% |
| Phosphorus | 55mg | 71mg | 2% |
| Vitamin K | 2.3µg | 3.1µg | 1% |
| Zinc | 0.24mg | 0.39mg | 1% |
| Fats | 0.17g | 0.51g | 1% |
| Net carbs | 23.78g | 55.34g | N/A |
| Sugar | 0.5g | 53.44g | N/A |
| Starch | 0.35g | 0% | |
| Sodium | 9mg | 10mg | 0% |
| Choline | 16.5mg | 13.9mg | 0% |
| Saturated fat | 0.037g | 0.017g | 0% |
| Monounsaturated fat | 0.006g | 0.074g | 0% |
| Polyunsaturated fat | 0.076g | 0.074g | 0% |
| Tryptophan | 0.012mg | 0.016mg | 0% |
| Threonine | 0.054mg | 0.073mg | 0% |
| Isoleucine | 0.052mg | 0.063mg | 0% |
| Leucine | 0.096mg | 0.105mg | 0% |
| Lysine | 0.059mg | 0.083mg | 0% |
| Methionine | 0.021mg | 0.015mg | 0% |
| Phenylalanine | 0.071mg | 0.062mg | 0% |
| Valine | 0.062mg | 0.078mg | 0% |
| Histidine | 0.034mg | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
24%
Minerals Daily Need Coverage Score
26%
44%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 52.94g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 1mg)
Which food is cheaper?
Yam is cheaper (difference - $1.8)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.