Yam vs. Jujube — In-Depth Nutrition Comparison
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What are the differences between yam and jujube?
- Yam is higher in potassium, vitamin B6, manganese, copper, and vitamin B1, yet jujube is higher in vitamin C.
- Jujube's daily need coverage for vitamin C is 58% more.
- Yam has 6 times more vitamin B1 than jujube. While yam has 0.112mg of vitamin B1, jujube has only 0.02mg.
- The glycemic index of jujube is lower.
We used Yam, raw and Jujube, raw types 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 MagnesiumMagnesium | +110% |
| Contains more PotassiumPotassium | +226.4% |
| Contains more IronIron | +12.5% |
| Contains more CopperCopper | +143.8% |
| Contains more ZincZinc | +380% |
| Contains more PhosphorusPhosphorus | +139.1% |
| Contains more ManganeseManganese | +372.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +23.5% |
| Contains less SodiumSodium | -66.7% |
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 AVitamin A | +250% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +460% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +261.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +303.5% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +63% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +27.5% |
| Contains more CarbsCarbs | +37.8% |
| Contains more OtherOther | +60.8% |
| Contains more FatsFats | +17.6% |
| Contains more WaterWater | +11.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 17.1mg | 69mg | 58% |
| Potassium | 816mg | 250mg | 17% |
| Vitamin B6 | 0.293mg | 0.081mg | 16% |
| Fiber | 4.1g | 16% | |
| Manganese | 0.397mg | 0.084mg | 14% |
| Copper | 0.178mg | 0.073mg | 12% |
| Vitamin B1 | 0.112mg | 0.02mg | 8% |
| Folate | 23µg | 6% | |
| Vitamin B5 | 0.314mg | 6% | |
| Phosphorus | 55mg | 23mg | 5% |
| Choline | 16.5mg | 3% | |
| Carbs | 27.88g | 20.23g | 3% |
| Magnesium | 21mg | 10mg | 3% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin B3 | 0.552mg | 0.9mg | 2% |
| Calories | 118kcal | 79kcal | 2% |
| Zinc | 0.24mg | 0.05mg | 2% |
| Vitamin A | 7µg | 2µg | 1% |
| Polyunsaturated fat | 0.076g | 1% | |
| Selenium | 0.7µg | 1% | |
| Protein | 1.53g | 1.2g | 1% |
| Vitamin B2 | 0.032mg | 0.04mg | 1% |
| Iron | 0.54mg | 0.48mg | 1% |
| Fats | 0.17g | 0.2g | 0% |
| Net carbs | 23.78g | 20.23g | N/A |
| Calcium | 17mg | 21mg | 0% |
| Sugar | 0.5g | N/A | |
| Sodium | 9mg | 3mg | 0% |
| Saturated fat | 0.037g | 0% | |
| Monounsaturated fat | 0.006g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
22%
Minerals Daily Need Coverage Score
26%
10%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Jujube is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Jujube contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Jujube is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Jujube is lower in glycemic index (difference - 24)
Which food is cheaper?
Jujube is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)