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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

Yam vs Hummus 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.
Yam
Yam
2
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%
Hummus
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
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.
Yam
Yam
7
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%
Hummus
3
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% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.582mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Hummus 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
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
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
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
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
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +67216.7%
Contains more Poly. FatPolyunsaturated fat +4653.9%

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.