Yam vs. Corn raw — In-Depth Nutrition Comparison
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How are yam and corn raw different?
- Yam is richer in potassium, vitamin B6, copper, vitamin C, manganese, and fiber, while corn raw is higher in vitamin B5 and vitamin B3.
- Yam covers your daily need for potassium, 16% more than corn raw.
- Yam contains 3 times more copper than corn raw. Yam contains 0.178mg of copper, while corn raw contains 0.054mg.
Yam, raw and Corn, sweet, yellow, raw types were used in this article.
Infographic
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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.
| Contains more CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +202.2% |
| Contains more CopperCopper | +229.6% |
| Contains less SodiumSodium | -40% |
| Contains more ManganeseManganese | +143.6% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more MagnesiumMagnesium | +76.2% |
| Contains more ZincZinc | +91.7% |
| Contains more PhosphorusPhosphorus | +61.8% |
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.
| Contains more Vitamin CVitamin C | +151.5% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B6Vitamin B6 | +215.1% |
| Contains more Vitamin KVitamin K | +666.7% |
| Contains more Vitamin AVitamin A | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +38.4% |
| Contains more Vitamin B2Vitamin B2 | +71.9% |
| Contains more Vitamin B3Vitamin B3 | +220.7% |
| Contains more Vitamin B5Vitamin B5 | +128.3% |
| Contains more FolateFolate | +82.6% |
| Contains more CholineCholine | +39.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 816mg | 270mg | 16% |
| Vitamin B6 | 0.293mg | 0.093mg | 15% |
| Copper | 0.178mg | 0.054mg | 14% |
| Vitamin C | 17.1mg | 6.8mg | 11% |
| Manganese | 0.397mg | 0.163mg | 10% |
| Fiber | 4.1g | 2g | 8% |
| Vitamin B5 | 0.314mg | 0.717mg | 8% |
| Vitamin B3 | 0.552mg | 1.77mg | 8% |
| Phosphorus | 55mg | 89mg | 5% |
| Folate | 23µg | 42µg | 5% |
| Vitamin B1 | 0.112mg | 0.155mg | 4% |
| Magnesium | 21mg | 37mg | 4% |
| Protein | 1.53g | 3.27g | 3% |
| Polyunsaturated fat | 0.076g | 0.487g | 3% |
| Carbs | 27.88g | 18.7g | 3% |
| Calories | 118kcal | 86kcal | 2% |
| Fructose | 1.94g | 2% | |
| Vitamin K | 2.3µg | 0.3µg | 2% |
| Vitamin B2 | 0.032mg | 0.055mg | 2% |
| Vitamin E | 0.35mg | 0.07mg | 2% |
| Calcium | 17mg | 2mg | 2% |
| Fats | 0.17g | 1.35g | 2% |
| Starch | 5.7g | 2% | |
| Zinc | 0.24mg | 0.46mg | 2% |
| Monounsaturated fat | 0.006g | 0.432g | 1% |
| Saturated fat | 0.037g | 0.325g | 1% |
| Choline | 16.5mg | 23mg | 1% |
| Net carbs | 23.78g | 16.7g | N/A |
| Iron | 0.54mg | 0.52mg | 0% |
| Sugar | 0.5g | 6.26g | N/A |
| Sodium | 9mg | 15mg | 0% |
| Vitamin A | 7µg | 9µg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Tryptophan | 0.012mg | 0.023mg | 0% |
| Threonine | 0.054mg | 0.129mg | 0% |
| Isoleucine | 0.052mg | 0.129mg | 0% |
| Leucine | 0.096mg | 0.348mg | 0% |
| Lysine | 0.059mg | 0.137mg | 0% |
| Methionine | 0.021mg | 0.067mg | 0% |
| Phenylalanine | 0.071mg | 0.15mg | 0% |
| Valine | 0.062mg | 0.185mg | 0% |
| Histidine | 0.034mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.014g | N/A | |
| Omega-6 - Linoleic acid | 0.468g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +49.1% |
| Contains more OtherOther | +30.2% |
| Contains more ProteinProtein | +113.7% |
| Contains more FatsFats | +694.1% |
~equal in
Water
~76.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.6% |
| Contains more Mono. FatMonounsaturated fat | +7100% |
| Contains more Poly. FatPolyunsaturated fat | +540.8% |