Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yam vs. Jujube — In-Depth Nutrition Comparison

Compare

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

Yam vs Jujube 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
8
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%
Jujube
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
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.
Yam
Yam
8
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%
Jujube
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Jujube
2
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
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.
Yam Jujube
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Jujube 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?

ok
ok
is better in case of low diet
Yam Jujube
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Yam
22%
Jujube
Minerals Daily Need Coverage Score
26%
Yam
10%
Jujube

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 24)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.