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  6. Yam vs. Hot and sour soup

Yam vs. Hot and sour soup — In-Depth Nutrition Comparison

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Important differences between yam and hot and sour soup

  • Yam has more potassium, vitamin C, vitamin B6, copper, fiber, manganese, and vitamin B1 than hot and sour soup.
  • Yam's daily need coverage for potassium is 22% more.
  • Yam contains less sodium.

The food varieties used in the comparison are Yam, raw and Soup, hot, and sour, Chinese restaurant.

Infographic

Yam vs Hot and sour soup 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 6.4% 5.7% 4.9% 24% 8.7% 6% 14% 49% 11% 2.2%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +1383.6%
Contains more CopperCopper +584.6%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +367.1%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +11.8%
Contains more IronIron +18.5%
~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
6
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% 3% 7.8% 1.5% 6.5% 7.2% 9.5% 14% 15% 13% 2.8% 6% 22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +330.8%
Contains more Vitamin B5Vitamin B5 +38.3%
Contains more Vitamin B6Vitamin B6 +357.8%
Contains more Vitamin KVitamin K +109.1%
Contains more FolateFolate +187.5%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin EVitamin E +11.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +141.8%
~equal in Vitamin B2 ~0.031mg
~equal in Vitamin B3 ~0.507mg

All nutrients comparison - raw data values

Nutrient Yam Hot and sour soup DV% diff.
Potassium 816mg 55mg 22%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.064mg 18%
Copper 0.178mg 0.026mg 17%
Sodium 9mg 376mg 16%
Manganese 0.397mg 0.085mg 14%
Fiber 4.1g 0.5g 14%
Carbs 27.88g 4.35g 8%
Lysine 0.059mg 153mg 7%
Cholesterol 0mg 21mg 7%
Vitamin B1 0.112mg 0.026mg 7%
Calories 118kcal 39kcal 4%
Vitamin B12 0µg 0.1µg 4%
Folate 23µg 8µg 4%
Choline 16.5mg 39.9mg 4%
Phosphorus 55mg 32mg 3%
Magnesium 21mg 9mg 3%
Polyunsaturated fat 0.076g 0.311g 2%
Vitamin B5 0.314mg 0.227mg 2%
Fats 0.17g 1.21g 2%
Protein 1.53g 2.58g 2%
Saturated fat 0.037g 0.229g 1%
Vitamin K 2.3µg 1.1µg 1%
Monounsaturated fat 0.006g 0.288g 1%
Selenium 0.7µg 0.4µg 1%
Vitamin D 0µg 0.1µg 1%
Starch 2.43g 1%
Iron 0.54mg 0.64mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 23.78g 3.85g N/A
Calcium 17mg 19mg 0%
Sugar 0.5g 0.42g N/A
Zinc 0.24mg 0.22mg 0%
Vitamin E 0.35mg 0.39mg 0%
Vitamin A 7µg 9µg 0%
Vitamin B2 0.032mg 0.031mg 0%
Vitamin B3 0.552mg 0.507mg 0%
Tryptophan 0.012mg 0.019mg 0%
Threonine 0.054mg 0.111mg 0%
Isoleucine 0.052mg 0.08mg 0%
Leucine 0.096mg 0.151mg 0%
Methionine 0.021mg 0.039mg 0%
Phenylalanine 0.071mg 0.085mg 0%
Valine 0.062mg 0.092mg 0%
Histidine 0.034mg 0.058mg 0%
Omega-3 - ALA 0.03g N/A
Omega-6 - Linoleic acid 0.273g N/A

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
3% 4% 91%
Protein: 2.58 g
Fats: 1.21 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1.21 g
Contains more CarbsCarbs +540.9%
Contains more ProteinProtein +68.6%
Contains more FatsFats +611.8%
Contains more WaterWater +30.2%
Contains more OtherOther +47.6%

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
28% 35% 38%
Saturated fat: Sat. Fat 0.229 g
Monounsaturated fat: Mono. Fat 0.288 g
Polyunsaturated fat: Poly. Fat 0.311 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +4700%
Contains more Poly. FatPolyunsaturated fat +309.2%

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. Hot and sour soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174808/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.