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  6. Yam vs. Edible mushroom

Yam vs. Edible mushroom — In-Depth Nutrition Comparison

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Differences between Yam and Edible mushroom

  • Yam is higher in Vitamin C, Manganese, Potassium, Vitamin B6, and Fiber, however, Edible mushroom is richer in Vitamin B2, Vitamin B5, Vitamin B3, Selenium, and Copper.
  • Edible mushroom's daily need coverage for Vitamin B2 is 28% higher.
  • Yam has 8 times more Manganese than Edible mushroom. While Yam has 0.397mg of Manganese, Edible mushroom has only 0.047mg.

The food types used in this comparison are Yam, raw and Mushrooms, white, raw.

Infographic

Yam vs Edible mushroom 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
:
5
Edible mushroom
Edible mushroom
Contains more Calcium +466.7%
Contains more Magnesium +133.3%
Contains more Potassium +156.6%
Contains more Manganese +744.7%
Contains more Phosphorus +56.4%
Contains less Sodium -44.4%
Contains more Zinc +116.7%
Contains more Copper +78.7%
Contains more Selenium +1228.6%
Equal in Iron - 0.5
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Edible mushroom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 19% 7% 37% 29% 1% 15% 106% 7% 51%
Contains more Calcium +466.7%
Contains more Magnesium +133.3%
Contains more Potassium +156.6%
Contains more Manganese +744.7%
Contains more Phosphorus +56.4%
Contains less Sodium -44.4%
Contains more Zinc +116.7%
Contains more Copper +78.7%
Contains more Selenium +1228.6%
Equal in Iron - 0.5

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
7
:
5
Edible mushroom
Edible mushroom
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin C +714.3%
Contains more Vitamin B1 +38.3%
Contains more Vitamin B6 +181.7%
Contains more Folate +35.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1156.3%
Contains more Vitamin B3 +553.4%
Contains more Vitamin B5 +376.8%
Contains more Vitamin B12 +∞%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Edible mushroom
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 6% 7% 21% 93% 68% 90% 24% 13% 5% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin C +714.3%
Contains more Vitamin B1 +38.3%
Contains more Vitamin B6 +181.7%
Contains more Folate +35.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1156.3%
Contains more Vitamin B3 +553.4%
Contains more Vitamin B5 +376.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Edible mushroom
Edible mushroom
Contains more Carbs +755.2%
Contains more Protein +102%
Contains more Fats +100%
Contains more Water +32.8%
Equal in Other - 0.86
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Edible mushroom
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more Carbs +755.2%
Contains more Protein +102%
Contains more Fats +100%
Contains more Water +32.8%
Equal in Other - 0.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Edible mushroom
Edible mushroom
Contains less Saturated Fat -26%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +110.5%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Edible mushroom
24% 76%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.16 g
Contains less Saturated Fat -26%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +110.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Edible mushroom
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Edible mushroom Opinion
Net carbs 23.78g 2.26g Yam
Protein 1.53g 3.09g Edible mushroom
Fats 0.17g 0.34g Edible mushroom
Carbs 27.88g 3.26g Yam
Calories 118kcal 22kcal Yam
Fructose 0.17g Edible mushroom
Sugar 0.5g 1.98g Yam
Fiber 4.1g 1g Yam
Calcium 17mg 3mg Yam
Iron 0.54mg 0.5mg Yam
Magnesium 21mg 9mg Yam
Phosphorus 55mg 86mg Edible mushroom
Potassium 816mg 318mg Yam
Sodium 9mg 5mg Edible mushroom
Zinc 0.24mg 0.52mg Edible mushroom
Copper 0.178mg 0.318mg Edible mushroom
Manganese 0.397mg 0.047mg Yam
Selenium 0.7µg 9.3µg Edible mushroom
Vitamin A 138IU 0IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 0.01mg Yam
Vitamin D 0IU 7IU Edible mushroom
Vitamin D 0µg 0.2µg Edible mushroom
Vitamin C 17.1mg 2.1mg Yam
Vitamin B1 0.112mg 0.081mg Yam
Vitamin B2 0.032mg 0.402mg Edible mushroom
Vitamin B3 0.552mg 3.607mg Edible mushroom
Vitamin B5 0.314mg 1.497mg Edible mushroom
Vitamin B6 0.293mg 0.104mg Yam
Folate 23µg 17µg Yam
Vitamin B12 0µg 0.04µg Edible mushroom
Vitamin K 2.3µg 0µg Yam
Tryptophan 0.012mg 0.035mg Edible mushroom
Threonine 0.054mg 0.107mg Edible mushroom
Isoleucine 0.052mg 0.076mg Edible mushroom
Leucine 0.096mg 0.12mg Edible mushroom
Lysine 0.059mg 0.107mg Edible mushroom
Methionine 0.021mg 0.031mg Edible mushroom
Phenylalanine 0.071mg 0.085mg Edible mushroom
Valine 0.062mg 0.232mg Edible mushroom
Histidine 0.034mg 0.057mg Edible mushroom
Saturated Fat 0.037g 0.05g Yam
Monounsaturated Fat 0.006g 0g Yam
Polyunsaturated fat 0.076g 0.16g Edible mushroom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Edible mushroom
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yam
27%
Edible mushroom
Minerals Daily Need Coverage Score
26%
Yam
27%
Edible mushroom

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Edible mushroom
Edible mushroom is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.