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  6. Yam vs. Honey

Yam vs. Honey — In-Depth Nutrition Comparison

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What are the differences between yam and honey?

  • Yam is richer than honey in potassium, vitamin B6, vitamin C, copper, fiber, manganese, vitamin B1, phosphorus, and folate.
  • Yam's daily need coverage for potassium is 22% more.

We used Yam, raw and Honey types in this article.

Infographic

Yam vs Honey 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%
Honey
Honey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains more MagnesiumMagnesium +950%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +1469.2%
Contains more IronIron +28.6%
Contains more CopperCopper +394.4%
Contains more PhosphorusPhosphorus +1275%
Contains more ManganeseManganese +396.3%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +14.3%
~equal in Zinc ~0.22mg

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%
Honey
Honey
1
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 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin CVitamin C +3320%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +356.2%
Contains more Vitamin B5Vitamin B5 +361.8%
Contains more Vitamin B6Vitamin B6 +1120.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1050%
Contains more CholineCholine +650%
Contains more Vitamin B2Vitamin B2 +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Honey DV% diff.
Fructose 40.94g 51%
Potassium 816mg 52mg 22%
Vitamin B6 0.293mg 0.024mg 21%
Vitamin C 17.1mg 0.5mg 18%
Carbs 27.88g 82.4g 18%
Copper 0.178mg 0.036mg 16%
Fiber 4.1g 0.2g 16%
Manganese 0.397mg 0.08mg 14%
Calories 118kcal 304kcal 9%
Vitamin B1 0.112mg 0mg 9%
Phosphorus 55mg 4mg 7%
Magnesium 21mg 2mg 5%
Folate 23µg 2µg 5%
Vitamin B5 0.314mg 0.068mg 5%
Choline 16.5mg 2.2mg 3%
Vitamin B3 0.552mg 0.121mg 3%
Protein 1.53g 0.3g 2%
Iron 0.54mg 0.42mg 2%
Vitamin K 2.3µg 0µg 2%
Vitamin E 0.35mg 0mg 2%
Polyunsaturated fat 0.076g 0g 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 6mg 1%
Fats 0.17g 0g 0%
Net carbs 23.78g 82.2g N/A
Sugar 0.5g 82.12g N/A
Zinc 0.24mg 0.22mg 0%
Sodium 9mg 4mg 0%
Selenium 0.7µg 0.8µg 0%
Vitamin B2 0.032mg 0.038mg 0%
Saturated fat 0.037g 0g 0%
Monounsaturated fat 0.006g 0g 0%
Tryptophan 0.012mg 0.004mg 0%
Threonine 0.054mg 0.004mg 0%
Isoleucine 0.052mg 0.008mg 0%
Leucine 0.096mg 0.01mg 0%
Lysine 0.059mg 0.008mg 0%
Methionine 0.021mg 0.001mg 0%
Phenylalanine 0.071mg 0.011mg 0%
Valine 0.062mg 0.009mg 0%
Histidine 0.034mg 0.001mg 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
Honey
Honey
1
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more ProteinProtein +410%
Contains more FatsFats +∞%
Contains more WaterWater +307%
Contains more OtherOther +310%
Contains more CarbsCarbs +195.6%

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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.