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.
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +67850% |
| Contains more Poly. FatPolyunsaturated fat | +1760.5% |