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  6. Yam vs. Glutinous rice

Yam vs. Glutinous rice — In-Depth Nutrition Comparison

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What are the main differences between yam and glutinous rice?

  • Yam is richer in potassium, vitamin B6, vitamin C, copper, fiber, vitamin B1, phosphorus, manganese, and folate, yet glutinous rice is richer in selenium.
  • Yam's daily need coverage for potassium is 24% higher.
  • Yam has a lower glycemic index than glutinous rice.

We used Yam, raw and Rice, white, glutinous, unenriched, cooked types in this comparison.

Infographic

Yam vs Glutinous rice 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
7
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +8060%
Contains more IronIron +285.7%
Contains more CopperCopper +263.3%
Contains more PhosphorusPhosphorus +587.5%
Contains more ManganeseManganese +51.5%
Contains more ZincZinc +70.8%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +700%

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
11
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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +146.2%
Contains more Vitamin B3Vitamin B3 +90.3%
Contains more Vitamin B5Vitamin B5 +46%
Contains more Vitamin B6Vitamin B6 +1026.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2200%
Contains more CholineCholine +685.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Glutinous rice DV% diff.
Potassium 816mg 10mg 24%
Vitamin B6 0.293mg 0.026mg 21%
Vitamin C 17.1mg 0mg 19%
Copper 0.178mg 0.049mg 14%
Fiber 4.1g 1g 12%
Selenium 0.7µg 5.6µg 9%
Vitamin B1 0.112mg 0.02mg 8%
Phosphorus 55mg 8mg 7%
Folate 23µg 1µg 6%
Manganese 0.397mg 0.262mg 6%
Iron 0.54mg 0.14mg 5%
Magnesium 21mg 5mg 4%
Choline 16.5mg 2.1mg 3%
Calcium 17mg 2mg 2%
Vitamin B3 0.552mg 0.29mg 2%
Carbs 27.88g 21.09g 2%
Zinc 0.24mg 0.41mg 2%
Vitamin B5 0.314mg 0.215mg 2%
Vitamin E 0.35mg 0.04mg 2%
Vitamin K 2.3µg 0µg 2%
Calories 118kcal 97kcal 1%
Vitamin B2 0.032mg 0.013mg 1%
Protein 1.53g 2.02g 1%
Vitamin A 7µg 0µg 1%
Fats 0.17g 0.19g 0%
Net carbs 23.78g 20.09g N/A
Sugar 0.5g 0.05g N/A
Sodium 9mg 5mg 0%
Saturated fat 0.037g 0.039g 0%
Monounsaturated fat 0.006g 0.07g 0%
Polyunsaturated fat 0.076g 0.069g 0%
Tryptophan 0.012mg 0.023mg 0%
Threonine 0.054mg 0.072mg 0%
Isoleucine 0.052mg 0.087mg 0%
Leucine 0.096mg 0.167mg 0%
Lysine 0.059mg 0.073mg 0%
Methionine 0.021mg 0.047mg 0%
Phenylalanine 0.071mg 0.108mg 0%
Valine 0.062mg 0.123mg 0%
Histidine 0.034mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more CarbsCarbs +32.2%
Contains more OtherOther +1071.4%
Contains more ProteinProtein +32%
Contains more FatsFats +11.8%
Contains more WaterWater +10.1%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +1066.7%
~equal in Saturated fat ~0.039g
~equal in Polyunsaturated fat ~0.069g

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.