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  6. Yam vs. Mango

Yam vs. Mango — In-Depth Nutrition Comparison

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What are the differences between yam and mango?

  • Yam is higher in potassium, manganese, vitamin B6, fiber, copper, vitamin B1, and phosphorus, yet mango is higher in vitamin C and vitamin A.
  • Mango's daily need coverage for vitamin C is 21% more.
  • Yam has 6 times more manganese than mango. While yam has 0.397mg of manganese, mango has only 0.063mg.

We used Yam, raw and Mangos, raw types in this article.

Infographic

Yam vs Mango 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
9
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%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +385.7%
Contains more IronIron +237.5%
Contains more CopperCopper +60.4%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +292.9%
Contains more ManganeseManganese +530.2%
Contains more SeleniumSelenium +16.7%
Contains less SodiumSodium -88.9%

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
4
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%
Mango
Mango
7
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B5Vitamin B5 +59.4%
Contains more Vitamin B6Vitamin B6 +146.2%
Contains more CholineCholine +117.1%
Contains more Vitamin CVitamin C +112.9%
Contains more Vitamin AVitamin A +671.4%
Contains more Vitamin EVitamin E +157.1%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin KVitamin K +82.6%
Contains more FolateFolate +87%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Mango DV% diff.
Vitamin C 17.1mg 36.4mg 21%
Potassium 816mg 168mg 19%
Manganese 0.397mg 0.063mg 15%
Vitamin B6 0.293mg 0.119mg 13%
Fiber 4.1g 1.6g 10%
Vitamin B1 0.112mg 0.028mg 7%
Copper 0.178mg 0.111mg 7%
Phosphorus 55mg 14mg 6%
Fructose 4.68g 6%
Iron 0.54mg 0.16mg 5%
Folate 23µg 43µg 5%
Vitamin A 7µg 54µg 5%
Carbs 27.88g 14.98g 4%
Vitamin E 0.35mg 0.9mg 4%
Calories 118kcal 60kcal 3%
Magnesium 21mg 10mg 3%
Vitamin K 2.3µg 4.2µg 2%
Choline 16.5mg 7.6mg 2%
Vitamin B5 0.314mg 0.197mg 2%
Calcium 17mg 11mg 1%
Zinc 0.24mg 0.09mg 1%
Protein 1.53g 0.82g 1%
Vitamin B3 0.552mg 0.669mg 1%
Fats 0.17g 0.38g 0%
Net carbs 23.78g 13.38g N/A
Sugar 0.5g 13.66g N/A
Sodium 9mg 1mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B2 0.032mg 0.038mg 0%
Saturated fat 0.037g 0.092g 0%
Monounsaturated fat 0.006g 0.14g 0%
Polyunsaturated fat 0.076g 0.071g 0%
Tryptophan 0.012mg 0.013mg 0%
Threonine 0.054mg 0.031mg 0%
Isoleucine 0.052mg 0.029mg 0%
Leucine 0.096mg 0.05mg 0%
Lysine 0.059mg 0.066mg 0%
Methionine 0.021mg 0.008mg 0%
Phenylalanine 0.071mg 0.027mg 0%
Valine 0.062mg 0.042mg 0%
Histidine 0.034mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +86.6%
Contains more CarbsCarbs +86.1%
Contains more OtherOther +127.8%
Contains more FatsFats +123.5%
Contains more WaterWater +19.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated fat -59.8%
Contains more Mono. FatMonounsaturated fat +2233.3%
~equal in Polyunsaturated fat ~0.071g

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.