Yam vs. Hummus — In-Depth Nutrition Comparison
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How are yam and hummus different?
- Yam is higher in vitamin C and potassium; however, hummus is richer in copper, iron, phosphorus, manganese, folate, zinc, and magnesium.
- Daily need coverage for copper for hummus is 39% higher.
- Yam has less sodium.
- Hummus has a lower glycemic index (6) than yam (51).
Yam, raw and Hummus, commercial are the varieties used in this article.
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.
| Contains more PotassiumPotassium | +257.9% |
| Contains less SodiumSodium | -97.6% |
| Contains more MagnesiumMagnesium | +238.1% |
| Contains more CalciumCalcium | +123.5% |
| Contains more IronIron | +351.9% |
| Contains more CopperCopper | +196.1% |
| Contains more ZincZinc | +662.5% |
| Contains more PhosphorusPhosphorus | +220% |
| Contains more ManganeseManganese | +94.7% |
| Contains more SeleniumSelenium | +271.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +137.9% |
| Contains more Vitamin B6Vitamin B6 | +46.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60.7% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more FolateFolate | +260.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.178mg | 0.527mg | 39% |
| Polyunsaturated fat | 0.076g | 3.613g | 24% |
| Iron | 0.54mg | 2.44mg | 24% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Potassium | 816mg | 228mg | 17% |
| Phosphorus | 55mg | 176mg | 17% |
| Sodium | 9mg | 379mg | 16% |
| Manganese | 0.397mg | 0.773mg | 16% |
| Fats | 0.17g | 9.6g | 15% |
| Folate | 23µg | 83µg | 15% |
| Zinc | 0.24mg | 1.83mg | 14% |
| Protein | 1.53g | 7.9g | 13% |
| Magnesium | 21mg | 71mg | 12% |
| Monounsaturated fat | 0.006g | 4.039g | 10% |
| Fiber | 4.1g | 6g | 8% |
| Vitamin B6 | 0.293mg | 0.2mg | 7% |
| Vitamin B1 | 0.112mg | 0.18mg | 6% |
| Saturated fat | 0.037g | 1.437g | 6% |
| Carbs | 27.88g | 14.29g | 5% |
| Vitamin B5 | 0.314mg | 0.132mg | 4% |
| Choline | 16.5mg | 3% | |
| Selenium | 0.7µg | 2.6µg | 3% |
| Vitamin K | 2.3µg | 2% | |
| Calories | 118kcal | 166kcal | 2% |
| Vitamin B2 | 0.032mg | 0.064mg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Calcium | 17mg | 38mg | 2% |
| Vitamin A | 7µg | 1% | |
| Net carbs | 23.78g | 8.29g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B3 | 0.552mg | 0.582mg | 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
| Contains more CarbsCarbs | +95.1% |
| Contains more ProteinProtein | +416.3% |
| Contains more FatsFats | +5547.1% |
| Contains more OtherOther | +97.6% |
~equal in
Water
~66.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.4% |
| Contains more Mono. FatMonounsaturated fat | +67216.7% |
| Contains more Poly. FatPolyunsaturated fat | +4653.9% |