Yam vs. Focaccia — In-Depth Nutrition Comparison
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The main differences between yam and focaccia
- Yam has more potassium, vitamin C, and vitamin B6; however, focaccia has more iron, vitamin B1, folate, selenium, vitamin B2, and vitamin B3.
- Daily need coverage for iron for focaccia is 33% higher.
- Yam is lower in sodium.
- Focaccia has a higher glycemic index than yam.
Food types used in this article are Yam, raw and Focaccia, Italian flatbread, plain.
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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 PotassiumPotassium | +615.8% |
| Contains more CopperCopper | +95.6% |
| Contains less SodiumSodium | -98.4% |
| Contains more CalciumCalcium | +105.9% |
| Contains more IronIron | +485.2% |
| Contains more ZincZinc | +454.2% |
| Contains more PhosphorusPhosphorus | +132.7% |
| Contains more SeleniumSelenium | +2171.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +159.3% |
| Contains more CholineCholine | +469% |
| Contains more Vitamin EVitamin E | +305.7% |
| Contains more Vitamin B1Vitamin B1 | +319.6% |
| Contains more Vitamin B2Vitamin B2 | +840.6% |
| Contains more Vitamin B3Vitamin B3 | +564.9% |
| Contains more Vitamin B5Vitamin B5 | +105.4% |
| Contains more Vitamin KVitamin K | +147.8% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.54mg | 3.16mg | 33% |
| Vitamin B1 | 0.112mg | 0.47mg | 30% |
| Folate | 23µg | 138µg | 29% |
| Selenium | 0.7µg | 15.9µg | 28% |
| Sodium | 9mg | 561mg | 24% |
| Potassium | 816mg | 114mg | 21% |
| Vitamin B2 | 0.032mg | 0.301mg | 21% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Vitamin B3 | 0.552mg | 3.67mg | 19% |
| Monounsaturated fat | 0.006g | 5.67g | 14% |
| Vitamin B6 | 0.293mg | 0.113mg | 14% |
| Protein | 1.53g | 8.77g | 14% |
| Fats | 0.17g | 7.89g | 12% |
| Copper | 0.178mg | 0.091mg | 10% |
| Zinc | 0.24mg | 1.33mg | 10% |
| Phosphorus | 55mg | 128mg | 10% |
| Fiber | 4.1g | 1.8g | 9% |
| Vitamin B5 | 0.314mg | 0.645mg | 7% |
| Calories | 118kcal | 249kcal | 7% |
| Vitamin E | 0.35mg | 1.42mg | 7% |
| Polyunsaturated fat | 0.076g | 0.994g | 6% |
| Saturated fat | 0.037g | 0.877g | 4% |
| Vitamin K | 2.3µg | 5.7µg | 3% |
| Carbs | 27.88g | 35.82g | 3% |
| Calcium | 17mg | 35mg | 2% |
| Choline | 16.5mg | 2.9mg | 2% |
| Manganese | 0.397mg | 0.364mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 23.78g | 34.02g | N/A |
| Magnesium | 21mg | 20mg | 0% |
| Sugar | 0.5g | 1.75g | N/A |
| 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 WaterWater | +51.6% |
| Contains more ProteinProtein | +473.2% |
| Contains more FatsFats | +4541.2% |
| Contains more CarbsCarbs | +28.5% |
| Contains more OtherOther | +96.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.8% |
| Contains more Mono. FatMonounsaturated fat | +94400% |
| Contains more Poly. FatPolyunsaturated fat | +1207.9% |