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  6. Yam vs. Drumstick tree

Yam vs. Drumstick tree — In-Depth Nutrition Comparison

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Differences between yam and drumstick tree

  • Yam is higher in vitamin B6, copper, potassium, and manganese; however, drumstick tree is richer in vitamin C, vitamin B5, magnesium, and folate.
  • Drumstick tree's daily need coverage for vitamin C is 138% higher.
  • Yam has 2 times more vitamin B6 than drumstick tree. While yam has 0.293mg of vitamin B6, drumstick tree has only 0.12mg.
  • Drumstick tree has a lower glycemic index (0) than yam (51).

The food types used in this comparison are Yam, raw and Drumstick pods, raw.

Infographic

Yam vs Drumstick tree 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
5
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 32% 9% 41% 14% 28% 12% 21% 5.5% 34% 3.8%
Contains more PotassiumPotassium +77%
Contains more IronIron +50%
Contains more CopperCopper +111.9%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +53.3%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +76.5%
Contains more ZincZinc +87.5%
~equal in Phosphorus ~50mg
~equal in Selenium ~0.7µg

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
6
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 470% 1.3% 0% 0% 13% 17% 12% 48% 28% 0% 0% 33% 0%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +111.3%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +724.6%
Contains more Vitamin B2Vitamin B2 +131.3%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more Vitamin B5Vitamin B5 +152.9%
Contains more FolateFolate +91.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Drumstick tree DV% diff.
Vitamin C 17.1mg 141mg 138%
Vitamin B6 0.293mg 0.12mg 13%
Copper 0.178mg 0.084mg 10%
Vitamin B5 0.314mg 0.794mg 10%
Potassium 816mg 461mg 10%
Carbs 27.88g 8.53g 6%
Magnesium 21mg 45mg 6%
Manganese 0.397mg 0.259mg 6%
Vitamin B1 0.112mg 0.053mg 5%
Folate 23µg 44µg 5%
Calories 118kcal 37kcal 4%
Fiber 4.1g 3.2g 4%
Choline 16.5mg 3%
Vitamin B2 0.032mg 0.074mg 3%
Vitamin E 0.35mg 2%
Iron 0.54mg 0.36mg 2%
Vitamin K 2.3µg 2%
Zinc 0.24mg 0.45mg 2%
Sodium 9mg 42mg 1%
Protein 1.53g 2.1g 1%
Phosphorus 55mg 50mg 1%
Calcium 17mg 30mg 1%
Fats 0.17g 0.2g 0%
Net carbs 23.78g 5.33g N/A
Sugar 0.5g N/A
Vitamin A 7µg 4µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.552mg 0.62mg 0%
Saturated fat 0.037g 0.033g 0%
Monounsaturated fat 0.006g 0.102g 0%
Polyunsaturated fat 0.076g 0.003g 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
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Contains more CarbsCarbs +226.8%
Contains more ProteinProtein +37.3%
Contains more FatsFats +17.6%
Contains more WaterWater +26.7%
Contains more OtherOther +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
24% 74% 2%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Poly. FatPolyunsaturated fat +2433.3%
Contains less Sat. FatSaturated fat -10.8%
Contains more Mono. FatMonounsaturated fat +1600%

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. Drumstick tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/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.