Yam vs. Espresso — In-Depth Nutrition Comparison
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Differences between yam and espresso
- Yam is higher in vitamin B6, potassium, vitamin C, fiber, manganese, copper, and vitamin B1; however, espresso is richer in vitamin B3, magnesium, and vitamin B2.
- Espresso's daily need coverage for vitamin B3 is 29% higher.
- Espresso has a lower glycemic index (0) than yam (51).
The food types used in this comparison are Yam, raw and Beverages, coffee, brewed, espresso, restaurant-prepared.
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.
| Contains more CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +609.6% |
| Contains more IronIron | +315.4% |
| Contains more CopperCopper | +256% |
| Contains more ZincZinc | +380% |
| Contains more PhosphorusPhosphorus | +685.7% |
| Contains less SodiumSodium | -35.7% |
| Contains more ManganeseManganese | +694% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +281% |
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 | +8450% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3400% |
| Contains more Vitamin B1Vitamin B1 | +11100% |
| Contains more Vitamin B5Vitamin B5 | +1021.4% |
| Contains more Vitamin B6Vitamin B6 | +14550% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +2200% |
| Contains more CholineCholine | +534.6% |
| Contains more Vitamin B2Vitamin B2 | +453.1% |
| Contains more Vitamin B3Vitamin B3 | +843.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Caffeine | 0mg | 212mg | 53% |
| Vitamin B3 | 0.552mg | 5.207mg | 29% |
| Vitamin B6 | 0.293mg | 0.002mg | 22% |
| Potassium | 816mg | 115mg | 21% |
| Vitamin C | 17.1mg | 0.2mg | 19% |
| Fiber | 4.1g | 0g | 16% |
| Manganese | 0.397mg | 0.05mg | 15% |
| Magnesium | 21mg | 80mg | 14% |
| Copper | 0.178mg | 0.05mg | 14% |
| Vitamin B2 | 0.032mg | 0.177mg | 11% |
| Vitamin B1 | 0.112mg | 0.001mg | 9% |
| Carbs | 27.88g | 1.67g | 9% |
| Phosphorus | 55mg | 7mg | 7% |
| Folate | 23µg | 1µg | 6% |
| Vitamin B5 | 0.314mg | 0.028mg | 6% |
| Iron | 0.54mg | 0.13mg | 5% |
| Calories | 118kcal | 9kcal | 5% |
| Choline | 16.5mg | 2.6mg | 3% |
| Protein | 1.53g | 0.12g | 3% |
| Vitamin E | 0.35mg | 0.01mg | 2% |
| Calcium | 17mg | 2mg | 2% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Zinc | 0.24mg | 0.05mg | 2% |
| Selenium | 0.7µg | 0µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Fats | 0.17g | 0.18g | 0% |
| Net carbs | 23.78g | 1.67g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Sodium | 9mg | 14mg | 0% |
| Saturated fat | 0.037g | 0.092g | 0% |
| Monounsaturated fat | 0.006g | 0g | 0% |
| Polyunsaturated fat | 0.076g | 0.092g | 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
| Contains more ProteinProtein | +1175% |
| Contains more CarbsCarbs | +1569.5% |
| Contains more OtherOther | +256.5% |
| Contains more WaterWater | +40.5% |
~equal in
Fats
~0.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.8% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +21.1% |