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Yam vs. Frog legs — In-Depth Nutrition Comparison

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Differences between yam and frog legs

  • Yam is higher in vitamin C, fiber, potassium, and vitamin B6; however, frog legs are richer in selenium, vitamin B2, vitamin B12, phosphorus, and iron.
  • Frog legs' daily need coverage for selenium is 24% higher.
  • Frog legs have a lower glycemic index (0) than yam (51).

The food types used in this comparison are Yam, raw and Frog legs, raw.

Infographic

Yam vs Frog legs 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
3
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 14% 5.4% 25% 56% 83% 27% 63% 7.6% 0% 77%
Contains more PotassiumPotassium +186.3%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +∞%
Contains more IronIron +177.8%
Contains more CopperCopper +40.4%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +167.3%
Contains more SeleniumSelenium +1914.3%
~equal in Magnesium ~20mg
~equal in Calcium ~18mg

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%
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% 5% 20% 3% 35% 58% 23% 0% 28% 50% 0.25% 11% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +53.3%
Contains more Vitamin AVitamin A +114.3%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +681.3%
Contains more Vitamin B3Vitamin B3 +117.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +293.9%

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
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +971.9%
Contains more FatsFats +76.5%
Contains more WaterWater +17.7%
Contains more OtherOther +70.7%

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
33% 23% 44%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -51.3%
Contains more Mono. FatMonounsaturated fat +783.3%
Contains more Poly. FatPolyunsaturated fat +34.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Frog legs DV% diff.
Protein 1.53g 16.4g 30%
Selenium 0.7µg 14.1µg 24%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 17%
Vitamin B2 0.032mg 0.25mg 17%
Cholesterol 0mg 50mg 17%
Vitamin B12 0µg 0.4µg 17%
Fiber 4.1g 0g 16%
Potassium 816mg 285mg 16%
Phosphorus 55mg 147mg 13%
Vitamin B6 0.293mg 0.12mg 13%
Iron 0.54mg 1.5mg 12%
Choline 16.5mg 65mg 9%
Carbs 27.88g 0g 9%
Copper 0.178mg 0.25mg 8%
Zinc 0.24mg 1mg 7%
Vitamin B5 0.314mg 6%
Vitamin B3 0.552mg 1.2mg 4%
Vitamin E 0.35mg 1mg 4%
Vitamin K 2.3µg 0.1µg 2%
Folate 23µg 15µg 2%
Calories 118kcal 73kcal 2%
Vitamin B1 0.112mg 0.14mg 2%
Sodium 9mg 58mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 7µg 15µg 1%
Vitamin D 0IU 8IU 1%
Fats 0.17g 0.3g 0%
Net carbs 23.78g 0g N/A
Magnesium 21mg 20mg 0%
Calcium 17mg 18mg 0%
Sugar 0.5g 0g N/A
Saturated fat 0.037g 0.076g 0%
Monounsaturated fat 0.006g 0.053g 0%
Polyunsaturated fat 0.076g 0.102g 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%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.02g N/A
Omega-3 - DPA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Frog legs
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
21%
Frog legs
Minerals Daily Need Coverage Score
26%
Yam
36%
Frog legs

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 50mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.039g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.3)
Which food is lower in Sugar?
Frog legs
Frog legs is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Frog legs
Frog legs is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Frog legs
Frog legs 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. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.