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  6. Yam vs. Lemongrass

Yam vs. Lemongrass — In-Depth Nutrition Comparison

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Summary of differences between yam and lemongrass

  • Yam has more vitamin B6 and vitamin C, while lemongrass has more manganese, iron, zinc, folate, copper, magnesium, vitamin B2, and phosphorus.
  • Lemongrass covers your daily need for manganese, 210% more than yam.
  • Yam contains 7 times more vitamin C than lemongrass. While yam contains 17.1mg of vitamin C, lemongrass contains only 2.6mg.

These are the specific foods used in this comparison Yam, raw and Lemon grass (citronella), raw.

Infographic

Yam vs Lemongrass 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
1
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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Contains more PotassiumPotassium +12.9%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +282.4%
Contains more IronIron +1413%
Contains more CopperCopper +49.4%
Contains more ZincZinc +829.2%
Contains more PhosphorusPhosphorus +83.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +1215.9%
~equal in Selenium ~0.7µg

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%
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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +557.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +72.3%
Contains more Vitamin B5Vitamin B5 +528%
Contains more Vitamin B6Vitamin B6 +266.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +321.9%
Contains more Vitamin B3Vitamin B3 +99.5%
Contains more FolateFolate +226.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Lemongrass DV% diff.
Manganese 0.397mg 5.224mg 210%
Iron 0.54mg 8.17mg 95%
Zinc 0.24mg 2.23mg 18%
Vitamin C 17.1mg 2.6mg 16%
Vitamin B6 0.293mg 0.08mg 16%
Fiber 4.1g 16%
Folate 23µg 75µg 13%
Copper 0.178mg 0.266mg 10%
Magnesium 21mg 60mg 9%
Vitamin B2 0.032mg 0.135mg 8%
Phosphorus 55mg 101mg 7%
Vitamin B5 0.314mg 0.05mg 5%
Calcium 17mg 65mg 5%
Vitamin B1 0.112mg 0.065mg 4%
Vitamin B3 0.552mg 1.101mg 3%
Potassium 816mg 723mg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.076g 0.17g 1%
Calories 118kcal 99kcal 1%
Protein 1.53g 1.82g 1%
Carbs 27.88g 25.31g 1%
Vitamin A 7µg 0µg 1%
Fats 0.17g 0.49g 0%
Net carbs 23.78g 25.31g N/A
Sugar 0.5g N/A
Sodium 9mg 6mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.037g 0.119g 0%
Monounsaturated fat 0.006g 0.054g 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
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Contains more ProteinProtein +19%
Contains more FatsFats +188.2%
Contains more OtherOther +119.5%
~equal in Carbs ~25.31g
~equal in Water ~70.58g

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
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains less Sat. FatSaturated fat -68.9%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +123.7%

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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.