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Yam vs. Egg — In-Depth Nutrition Comparison

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Significant differences between yam and eggs

  • Yam has more potassium and vitamin C; however, eggs are richer in copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus.
  • Eggs cover your daily copper needs 202% more than yam.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of eggs is 0.

Specific food types used in this comparison are Yam, raw and Egg, whole, cooked, hard-boiled.

Infographic

Yam vs Egg 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.
Yam
Yam
4
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%
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +547.6%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +1426.9%
Contains more CalciumCalcium +194.1%
Contains more IronIron +120.4%
Contains more CopperCopper +1023.6%
Contains more ZincZinc +337.5%
Contains more PhosphorusPhosphorus +212.7%
Contains more SeleniumSelenium +4300%

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
5
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%
Egg
Egg
8
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +69.7%
Contains more Vitamin B3Vitamin B3 +762.5%
Contains more Vitamin B6Vitamin B6 +142.1%
Contains more Vitamin KVitamin K +666.7%
Contains more Vitamin AVitamin A +2028.6%
Contains more Vitamin EVitamin E +194.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1503.1%
Contains more Vitamin B5Vitamin B5 +345.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +91.3%
Contains more CholineCholine +1680.6%

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
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +2389.3%
Contains more ProteinProtein +722.2%
Contains more FatsFats +6141.2%
Contains more OtherOther +30.5%
~equal in Water ~74.62g

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +67850%
Contains more Poly. FatPolyunsaturated fat +1760.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Egg DV% diff.
Copper 0.178mg 2mg 202%
Cholesterol 0mg 373mg 124%
Selenium 0.7µg 30.8µg 55%
Choline 16.5mg 293.8mg 50%
Vitamin B12 0µg 1.11µg 46%
Vitamin B2 0.032mg 0.513mg 37%
Vitamin B5 0.314mg 1.398mg 22%
Protein 1.53g 12.58g 22%
Potassium 816mg 126mg 20%
Vitamin C 17.1mg 0mg 19%
Phosphorus 55mg 172mg 17%
Manganese 0.397mg 0.026mg 16%
Fiber 4.1g 0g 16%
Fats 0.17g 10.61g 16%
Vitamin A 7µg 149µg 16%
Saturated fat 0.037g 3.267g 15%
Vitamin B6 0.293mg 0.121mg 13%
Vitamin D 0IU 87IU 11%
Vitamin D 0µg 2.2µg 11%
Monounsaturated fat 0.006g 4.077g 10%
Polyunsaturated fat 0.076g 1.414g 9%
Carbs 27.88g 1.12g 9%
Iron 0.54mg 1.19mg 8%
Zinc 0.24mg 1.05mg 7%
Folate 23µg 44µg 5%
Vitamin E 0.35mg 1.03mg 5%
Sodium 9mg 124mg 5%
Vitamin B1 0.112mg 0.066mg 4%
Vitamin B3 0.552mg 0.064mg 3%
Calcium 17mg 50mg 3%
Magnesium 21mg 10mg 3%
Calories 118kcal 155kcal 2%
Vitamin K 2.3µg 0.3µg 2%
Net carbs 23.78g 1.12g N/A
Sugar 0.5g 1.12g N/A
Tryptophan 0.012mg 0.153mg 0%
Threonine 0.054mg 0.604mg 0%
Isoleucine 0.052mg 0.686mg 0%
Leucine 0.096mg 1.075mg 0%
Lysine 0.059mg 0.904mg 0%
Methionine 0.021mg 0.392mg 0%
Phenylalanine 0.071mg 0.668mg 0%
Valine 0.062mg 0.767mg 0%
Histidine 0.034mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Egg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
53%
Egg
Minerals Daily Need Coverage Score
26%
Yam
103%
Egg

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 115mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.23g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.