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  6. Yam vs. Lentil soup

Yam vs. Lentil soup — In-Depth Nutrition Comparison

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How are yam and lentil soup different?

  • Yam is richer in potassium, vitamin C, vitamin B6, manganese, and copper, while lentil soup is higher in iron.
  • Lentil soup covers your daily need for sodium, 23% more than yam.
  • Yam contains 10 times more vitamin C than lentil soup. Yam contains 17.1mg of vitamin C, while lentil soup contains 1.7mg.
  • Yam is lower in sodium.

Yam, raw and Soup, lentil with ham, canned, ready-to-serve types were used in this article.

Infographic

Yam vs Lentil soup 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
6
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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +466.7%
Contains more CopperCopper +154.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +230.8%
Contains more SeleniumSelenium +133.3%
Contains more IronIron +98.1%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +34.5%
~equal in Calcium ~17mg

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +905.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B5Vitamin B5 +124.3%
Contains more Vitamin B6Vitamin B6 +225.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~7µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.545mg

All nutrients comparison - raw data values

Nutrient Yam Lentil soup DV% diff.
Sodium 9mg 532mg 23%
Potassium 816mg 144mg 20%
Vitamin C 17.1mg 1.7mg 17%
Vitamin B6 0.293mg 0.09mg 16%
Fiber 4.1g 16%
Manganese 0.397mg 0.12mg 12%
Copper 0.178mg 0.07mg 12%
Carbs 27.88g 8.16g 7%
Iron 0.54mg 1.07mg 7%
Vitamin B12 0µg 0.12µg 5%
Vitamin B1 0.112mg 0.07mg 4%
Protein 1.53g 3.74g 4%
Choline 16.5mg 3%
Vitamin B5 0.314mg 0.14mg 3%
Calories 118kcal 56kcal 3%
Phosphorus 55mg 74mg 3%
Magnesium 21mg 9mg 3%
Vitamin E 0.35mg 2%
Saturated fat 0.037g 0.45g 2%
Vitamin K 2.3µg 2%
Monounsaturated fat 0.006g 0.52g 1%
Fats 0.17g 1.12g 1%
Zinc 0.24mg 0.3mg 1%
Cholesterol 0mg 3mg 1%
Folate 23µg 20µg 1%
Vitamin B2 0.032mg 0.045mg 1%
Selenium 0.7µg 0.3µg 1%
Net carbs 23.78g 8.16g N/A
Calcium 17mg 17mg 0%
Sugar 0.5g N/A
Vitamin A 7µg 7µg 0%
Vitamin B3 0.552mg 0.545mg 0%
Polyunsaturated fat 0.076g 0.13g 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more CarbsCarbs +241.7%
Contains more ProteinProtein +144.4%
Contains more FatsFats +558.8%
Contains more WaterWater +23.2%
Contains more OtherOther +50%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +8566.7%
Contains more Poly. FatPolyunsaturated fat +71.1%

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.