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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, 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.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of liverwurst is 28.

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
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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +380%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +156.1%
Contains more CalciumCalcium +29.4%
Contains more IronIron +1538.9%
Contains more CopperCopper +34.8%
Contains more ZincZinc +858.3%
Contains more PhosphorusPhosphorus +318.2%
Contains more SeleniumSelenium +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
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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin CVitamin C +388.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +54.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +58342.9%
Contains more Vitamin B1Vitamin B1 +142.9%
Contains more Vitamin B2Vitamin B2 +3118.8%
Contains more Vitamin B3Vitamin B3 +679%
Contains more Vitamin B5Vitamin B5 +839.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +30.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 7µg 4091µg 454%
Selenium 0.7µg 58µg 104%
Iron 0.54mg 8.85mg 104%
Vitamin B2 0.032mg 1.03mg 77%
Vitamin B5 0.314mg 2.95mg 53%
Saturated fat 0.037g 9.925g 45%
Cholesterol 0mg 118mg 39%
Fats 0.17g 25.45g 39%
Monounsaturated fat 0.006g 12.286g 31%
Sodium 9mg 700mg 30%
Phosphorus 55mg 230mg 25%
Vitamin B3 0.552mg 4.3mg 23%
Protein 1.53g 12.38g 22%
Zinc 0.24mg 2.3mg 19%
Potassium 816mg 170mg 19%
Polyunsaturated fat 0.076g 2.427g 16%
Vitamin C 17.1mg 3.5mg 15%
Vitamin B1 0.112mg 0.272mg 13%
Manganese 0.397mg 0.155mg 11%
Calories 118kcal 305kcal 9%
Vitamin B6 0.293mg 0.19mg 8%
Carbs 27.88g 5.89g 7%
Copper 0.178mg 0.24mg 7%
Fiber 4.1g 2.5g 6%
Choline 16.5mg 3%
Magnesium 21mg 12mg 2%
Vitamin E 0.35mg 2%
Folate 23µg 30µg 2%
Vitamin K 2.3µg 2%
Calcium 17mg 22mg 1%
Net carbs 23.78g 3.39g N/A
Sugar 0.5g 1.65g N/A
Tryptophan 0.012mg 0.151mg 0%
Threonine 0.054mg 0.671mg 0%
Isoleucine 0.052mg 0.653mg 0%
Leucine 0.096mg 1.139mg 0%
Lysine 0.059mg 1.155mg 0%
Methionine 0.021mg 0.285mg 0%
Phenylalanine 0.071mg 0.617mg 0%
Valine 0.062mg 0.857mg 0%
Histidine 0.034mg 0.448mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
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 CarbsCarbs +373.3%
Contains more WaterWater +30%
Contains more ProteinProtein +709.2%
Contains more FatsFats +14870.6%
Contains more OtherOther +235.4%

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +204666.7%
Contains more Poly. FatPolyunsaturated fat +3093.4%

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.