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  6. Yam vs. Kiwifruit

Yam vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Yam and Kiwifruit different?

  • Yam is higher in Vitamin B6, Potassium, Manganese, Vitamin B1, and Copper, however, Kiwifruit is richer in Vitamin C, Vitamin K, and Vitamin E .
  • Daily need coverage for Vitamin C from Kiwifruit is 84% higher.
  • Yam contains 5 times more Vitamin B6 than Kiwifruit. While Yam contains 0.293mg of Vitamin B6, Kiwifruit contains only 0.063mg.

Yam, raw and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Yam vs Kiwifruit 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
:
2
Kiwifruit
Kiwifruit
Contains more Iron +74.2%
Contains more Magnesium +23.5%
Contains more Phosphorus +61.8%
Contains more Potassium +161.5%
Contains more Zinc +71.4%
Contains more Copper +36.9%
Contains more Manganese +305.1%
Contains more Selenium +250%
Contains more Calcium +100%
Contains less Sodium -66.7%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +74.2%
Contains more Magnesium +23.5%
Contains more Phosphorus +61.8%
Contains more Potassium +161.5%
Contains more Zinc +71.4%
Contains more Copper +36.9%
Contains more Manganese +305.1%
Contains more Selenium +250%
Contains more Calcium +100%
Contains less Sodium -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
6
:
4
Kiwifruit
Kiwifruit
Contains more Vitamin A +58.6%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +61.9%
Contains more Vitamin B5 +71.6%
Contains more Vitamin B6 +365.1%
Contains more Vitamin E +317.1%
Contains more Vitamin C +442.1%
Contains more Vitamin K +1652.2%
Equal in Folate - 25
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +58.6%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +61.9%
Contains more Vitamin B5 +71.6%
Contains more Vitamin B6 +365.1%
Contains more Vitamin E +317.1%
Contains more Vitamin C +442.1%
Contains more Vitamin K +1652.2%
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +34.2%
Contains more Carbs +90.2%
Contains more Other +34.4%
Contains more Fats +205.9%
Contains more Water +19.4%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +34.2%
Contains more Carbs +90.2%
Contains more Other +34.4%
Contains more Fats +205.9%
Contains more Water +19.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
:
3
Kiwifruit
Kiwifruit
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +683.3%
Contains more Polyunsaturated fat +277.6%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +683.3%
Contains more Polyunsaturated fat +277.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Kiwifruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Kiwifruit Opinion
Net carbs 23.78g 11.66g Yam
Protein 1.53g 1.14g Yam
Fats 0.17g 0.52g Kiwifruit
Carbs 27.88g 14.66g Yam
Calories 118kcal 61kcal Yam
Fructose 4.35g Kiwifruit
Sugar 0.5g 8.99g Yam
Fiber 4.1g 3g Yam
Calcium 17mg 34mg Kiwifruit
Iron 0.54mg 0.31mg Yam
Magnesium 21mg 17mg Yam
Phosphorus 55mg 34mg Yam
Potassium 816mg 312mg Yam
Sodium 9mg 3mg Kiwifruit
Zinc 0.24mg 0.14mg Yam
Copper 0.178mg 0.13mg Yam
Manganese 0.397mg 0.098mg Yam
Selenium 0.7µg 0.2µg Yam
Vitamin A 138IU 87IU Yam
Vitamin A RAE 7µg 4µg Yam
Vitamin E 0.35mg 1.46mg Kiwifruit
Vitamin C 17.1mg 92.7mg Kiwifruit
Vitamin B1 0.112mg 0.027mg Yam
Vitamin B2 0.032mg 0.025mg Yam
Vitamin B3 0.552mg 0.341mg Yam
Vitamin B5 0.314mg 0.183mg Yam
Vitamin B6 0.293mg 0.063mg Yam
Folate 23µg 25µg Kiwifruit
Vitamin K 2.3µg 40.3µg Kiwifruit
Tryptophan 0.012mg 0.015mg Kiwifruit
Threonine 0.054mg 0.047mg Yam
Isoleucine 0.052mg 0.051mg Yam
Leucine 0.096mg 0.066mg Yam
Lysine 0.059mg 0.061mg Kiwifruit
Methionine 0.021mg 0.024mg Kiwifruit
Phenylalanine 0.071mg 0.044mg Yam
Valine 0.062mg 0.057mg Yam
Histidine 0.034mg 0.027mg Yam
Saturated Fat 0.037g 0.029g Kiwifruit
Monounsaturated Fat 0.006g 0.047g Kiwifruit
Polyunsaturated fat 0.076g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yam
42%
Kiwifruit
Minerals Daily Need Coverage Score
26%
Yam
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 8.49g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 7)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.