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  6. Yam vs. Instant coffee

Yam vs. Instant coffee — In-Depth Nutrition Comparison

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What are the main differences between yam and instant coffee?

  • Instant coffee has less potassium, vitamin B6, vitamin C, copper, manganese, fiber, vitamin B1, phosphorus, vitamin B5, and iron than yam.
  • Yam's daily need coverage for potassium is 23% higher.
  • Instant coffee has a lower glycemic index than yam.

We used Yam, raw and Beverages, coffee, instant, regular, prepared with water types in this comparison.

Infographic

Yam vs Instant coffee 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
9
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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +2620%
Contains more IronIron +1250%
Contains more CopperCopper +1518.2%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +1733.3%
Contains more ManganeseManganese +2546.7%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -55.6%

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% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +3100%
Contains more Vitamin B3Vitamin B3 +133.9%
Contains more Vitamin B5Vitamin B5 +31300%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Instant coffee DV% diff.
Potassium 816mg 30mg 23%
Vitamin B6 0.293mg 0mg 23%
Vitamin C 17.1mg 0mg 19%
Copper 0.178mg 0.011mg 19%
Manganese 0.397mg 0.015mg 17%
Fiber 4.1g 0g 16%
Vitamin B1 0.112mg 0mg 9%
Carbs 27.88g 0.34g 9%
Phosphorus 55mg 3mg 7%
Caffeine 0mg 26mg 7%
Calories 118kcal 2kcal 6%
Folate 23µg 0µg 6%
Iron 0.54mg 0.04mg 6%
Vitamin B5 0.314mg 0.001mg 6%
Magnesium 21mg 4mg 4%
Protein 1.53g 0.1g 3%
Choline 16.5mg 3%
Vitamin B3 0.552mg 0.236mg 2%
Vitamin B2 0.032mg 0.001mg 2%
Vitamin K 2.3µg 0µg 2%
Zinc 0.24mg 0.01mg 2%
Vitamin E 0.35mg 0mg 2%
Selenium 0.7µg 0.1µg 1%
Calcium 17mg 4mg 1%
Vitamin A 7µg 0µg 1%
Fats 0.17g 0g 0%
Net carbs 23.78g 0.34g N/A
Sugar 0.5g 0g N/A
Sodium 9mg 4mg 0%
Saturated fat 0.037g 0.002g 0%
Monounsaturated fat 0.006g 0g 0%
Polyunsaturated fat 0.076g 0.002g 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
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +1430%
Contains more FatsFats +∞%
Contains more CarbsCarbs +8100%
Contains more OtherOther +74.5%
Contains more WaterWater +42.4%

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
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3700%
Contains less Sat. FatSaturated fat -94.6%

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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.