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  6. Yam vs. English muffin

Yam vs. English muffin — In-Depth Nutrition Comparison

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Significant differences between yam and English muffins

  • Yam has more potassium, vitamin B6, vitamin C, fiber, and copper; however, English muffins are richer in phosphorus, vitamin B2, vitamin B3, and vitamin B1.
  • Yam covers your daily potassium needs 20% more than English muffins.
  • English muffins have 171 times less vitamin C than yam. Yam has 17.1mg of vitamin C, while English muffins have 0.1mg.
  • Yam contains less sodium.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of yam is 51.

Specific food types used in this comparison are Yam, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Yam vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more PotassiumPotassium +522.9%
Contains more CopperCopper +38%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +11.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +205.9%
Contains more IronIron +64.8%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +141.8%
~equal in Magnesium ~21mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +17000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +581.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +61.6%
Contains more Vitamin B2Vitamin B2 +381.3%
Contains more Vitamin B3Vitamin B3 +183.7%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60.9%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam English muffin DV% diff.
Potassium 816mg 131mg 20%
Sodium 9mg 464mg 20%
Vitamin B6 0.293mg 0.043mg 19%
Vitamin C 17.1mg 0.1mg 19%
Protein 1.53g 7.7g 12%
Phosphorus 55mg 133mg 11%
Vitamin B2 0.032mg 0.154mg 9%
Calories 118kcal 235kcal 6%
Fiber 4.1g 2.7g 6%
Vitamin B3 0.552mg 1.566mg 6%
Vitamin B1 0.112mg 0.181mg 6%
Carbs 27.88g 46g 6%
Copper 0.178mg 0.129mg 5%
Polyunsaturated fat 0.076g 0.888g 5%
Zinc 0.24mg 0.7mg 4%
Iron 0.54mg 0.89mg 4%
Calcium 17mg 52mg 4%
Folate 23µg 37µg 4%
Vitamin B5 0.314mg 0.446mg 3%
Choline 16.5mg 3%
Fats 0.17g 1.8g 3%
Vitamin B12 0µg 0.04µg 2%
Vitamin K 2.3µg 2%
Manganese 0.397mg 0.357mg 2%
Vitamin E 0.35mg 2%
Selenium 0.7µg 1%
Vitamin A 7µg 0µg 1%
Saturated fat 0.037g 0.259g 1%
Monounsaturated fat 0.006g 0.302g 1%
Net carbs 23.78g 43.3g N/A
Magnesium 21mg 21mg 0%
Sugar 0.5g N/A
Tryptophan 0.012mg 0.092mg 0%
Threonine 0.054mg 0.242mg 0%
Isoleucine 0.052mg 0.315mg 0%
Leucine 0.096mg 0.553mg 0%
Lysine 0.059mg 0.241mg 0%
Methionine 0.021mg 0.139mg 0%
Phenylalanine 0.071mg 0.379mg 0%
Valine 0.062mg 0.353mg 0%
Histidine 0.034mg 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +65.3%
Contains more ProteinProtein +403.3%
Contains more FatsFats +958.8%
Contains more CarbsCarbs +65%
Contains more OtherOther +192.7%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +4933.3%
Contains more Poly. FatPolyunsaturated fat +1068.4%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.