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Yam vs. Fruit salad — In-Depth Nutrition Comparison

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The main differences between yam and fruit salad

  • Yam has more potassium, vitamin B6, vitamin C, copper, fiber, manganese, vitamin B1, phosphorus, and vitamin B5; however, fruit salad has more vitamin A.
  • Daily need coverage for potassium for yam is 21% higher.
  • Fruit salad has 11 times less vitamin B6 than yam. Yam has 0.293mg of vitamin B6, while fruit salad has 0.027mg.

Food types used in this article are Yam, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Yam vs Fruit salad 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
9
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +603.4%
Contains more IronIron +116%
Contains more CopperCopper +256%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +292.9%
Contains more ManganeseManganese +162.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -44.4%

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.
Yam
Yam
10
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +418.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +918.2%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B3Vitamin B3 +55.1%
Contains more Vitamin B5Vitamin B5 +492.5%
Contains more Vitamin B6Vitamin B6 +985.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +666.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +328.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Fruit salad DV% diff.
Potassium 816mg 116mg 21%
Vitamin B6 0.293mg 0.027mg 20%
Vitamin C 17.1mg 3.3mg 15%
Copper 0.178mg 0.05mg 14%
Fiber 4.1g 1g 12%
Manganese 0.397mg 0.151mg 11%
Vitamin B1 0.112mg 0.011mg 8%
Phosphorus 55mg 14mg 6%
Folate 23µg 3µg 5%
Carbs 27.88g 13.05g 5%
Vitamin B5 0.314mg 0.053mg 5%
Iron 0.54mg 0.25mg 4%
Choline 16.5mg 3%
Vitamin A 7µg 30µg 3%
Calories 118kcal 50kcal 3%
Magnesium 21mg 8mg 3%
Vitamin E 0.35mg 2%
Protein 1.53g 0.51g 2%
Vitamin K 2.3µg 2%
Zinc 0.24mg 0.14mg 1%
Selenium 0.7µg 1%
Vitamin B2 0.032mg 0.014mg 1%
Vitamin B3 0.552mg 0.356mg 1%
Calcium 17mg 11mg 1%
Fats 0.17g 0.03g 0%
Net carbs 23.78g 12.05g N/A
Sugar 0.5g N/A
Sodium 9mg 5mg 0%
Saturated fat 0.037g 0.004g 0%
Monounsaturated fat 0.006g 0.005g 0%
Polyunsaturated fat 0.076g 0.011g 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
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +200%
Contains more FatsFats +466.7%
Contains more CarbsCarbs +113.6%
Contains more OtherOther +215.4%
Contains more WaterWater +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +590.9%
Contains less Sat. FatSaturated fat -89.2%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.