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  6. Yam vs. Liverwurst

Yam vs. Liverwurst — In-Depth Nutrition Comparison

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Important differences between Yam and Liverwurst

  • Liverwurst has more Vitamin B12, Vitamin A RAE, Selenium, Iron, Vitamin B2, Vitamin B5, and Phosphorus than Yam.
  • Liverwurst's daily need coverage for Vitamin B12 is 561% more.
  • Yam contains less Sodium.

The food varieties used in the comparison are Yam, raw and Liverwurst spread.

Infographic

Yam vs Liverwurst 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
4
:
6
Liverwurst
Liverwurst
Contains more Magnesium +75%
Contains more Potassium +380%
Contains less Sodium -98.7%
Contains more Manganese +156.1%
Contains more Calcium +29.4%
Contains more Iron +1538.9%
Contains more Phosphorus +318.2%
Contains more Zinc +858.3%
Contains more Copper +34.8%
Contains more Selenium +8185.7%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Liverwurst
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 332% 9% 99% 15% 92% 63% 80% 21% 317%
Contains more Magnesium +75%
Contains more Potassium +380%
Contains less Sodium -98.7%
Contains more Manganese +156.1%
Contains more Calcium +29.4%
Contains more Iron +1538.9%
Contains more Phosphorus +318.2%
Contains more Zinc +858.3%
Contains more Copper +34.8%
Contains more Selenium +8185.7%

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
5
:
7
Liverwurst
Liverwurst
Contains more Vitamin C +388.6%
Contains more Vitamin B6 +54.2%
Contains more Vitamin A +9781.2%
Contains more Vitamin B1 +142.9%
Contains more Vitamin B2 +3118.8%
Contains more Vitamin B3 +679%
Contains more Vitamin B5 +839.5%
Contains more Folate +30.4%
Contains more Vitamin B12 +∞%
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%
Liverwurst
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 819% 0% 0% 12% 68% 238% 81% 178% 44% 23% 1683% 0%
Contains more Vitamin C +388.6%
Contains more Vitamin B6 +54.2%
Contains more Vitamin A +9781.2%
Contains more Vitamin B1 +142.9%
Contains more Vitamin B2 +3118.8%
Contains more Vitamin B3 +679%
Contains more Vitamin B5 +839.5%
Contains more Folate +30.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Liverwurst
Liverwurst
Contains more Carbs +373.3%
Contains more Water +30%
Contains more Protein +709.2%
Contains more Fats +14870.6%
Contains more Other +235.4%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Liverwurst
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more Carbs +373.3%
Contains more Water +30%
Contains more Protein +709.2%
Contains more Fats +14870.6%
Contains more Other +235.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Liverwurst
Liverwurst
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +204666.7%
Contains more Polyunsaturated fat +3093.4%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Liverwurst
40% 50% 10%
Saturated Fat: 9.925 g
Monounsaturated Fat: 12.286 g
Polyunsaturated fat: 2.427 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +204666.7%
Contains more Polyunsaturated fat +3093.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Liverwurst Opinion
Net carbs 23.78g 3.39g Yam
Protein 1.53g 12.38g Liverwurst
Fats 0.17g 25.45g Liverwurst
Carbs 27.88g 5.89g Yam
Calories 118kcal 305kcal Liverwurst
Sugar 0.5g 1.65g Yam
Fiber 4.1g 2.5g Yam
Calcium 17mg 22mg Liverwurst
Iron 0.54mg 8.85mg Liverwurst
Magnesium 21mg 12mg Yam
Phosphorus 55mg 230mg Liverwurst
Potassium 816mg 170mg Yam
Sodium 9mg 700mg Yam
Zinc 0.24mg 2.3mg Liverwurst
Copper 0.178mg 0.24mg Liverwurst
Manganese 0.397mg 0.155mg Yam
Selenium 0.7µg 58µg Liverwurst
Vitamin A 138IU 13636IU Liverwurst
Vitamin A RAE 7µg 4091µg Liverwurst
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 3.5mg Yam
Vitamin B1 0.112mg 0.272mg Liverwurst
Vitamin B2 0.032mg 1.03mg Liverwurst
Vitamin B3 0.552mg 4.3mg Liverwurst
Vitamin B5 0.314mg 2.95mg Liverwurst
Vitamin B6 0.293mg 0.19mg Yam
Folate 23µg 30µg Liverwurst
Vitamin B12 0µg 13.46µg Liverwurst
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.151mg Liverwurst
Threonine 0.054mg 0.671mg Liverwurst
Isoleucine 0.052mg 0.653mg Liverwurst
Leucine 0.096mg 1.139mg Liverwurst
Lysine 0.059mg 1.155mg Liverwurst
Methionine 0.021mg 0.285mg Liverwurst
Phenylalanine 0.071mg 0.617mg Liverwurst
Valine 0.062mg 0.857mg Liverwurst
Histidine 0.034mg 0.448mg Liverwurst
Cholesterol 0mg 118mg Yam
Saturated Fat 0.037g 9.925g Yam
Monounsaturated Fat 0.006g 12.286g Liverwurst
Polyunsaturated fat 0.076g 2.427g Liverwurst

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Liverwurst
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
262%
Liverwurst
Minerals Daily Need Coverage Score
26%
Yam
103%
Liverwurst

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 691mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 118mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 9.888g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Liverwurst
Liverwurst is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Liverwurst
Liverwurst is relatively richer in minerals
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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.