Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Marinara sauce

Yam vs. Marinara sauce — In-Depth Nutrition Comparison

Compare

What are the differences between yam and marinara sauce?

  • Yam is higher in vitamin C, potassium, manganese, copper, vitamin B6, and fiber, yet marinara sauce is higher in vitamin B3, vitamin E, vitamin A, and vitamin K.
  • Marinara sauce's daily need coverage for vitamin B3 is 21% more.
  • Yam has 9 times more vitamin C than marinara sauce. While yam has 17.1mg of vitamin C, marinara sauce has only 2mg.

We used Yam, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Yam vs Marinara sauce 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
7
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +155.8%
Contains more CopperCopper +119.8%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +61.8%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +189.8%
Contains more CalciumCalcium +58.8%
Contains more IronIron +44.4%
Contains more SeleniumSelenium +57.1%

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
6
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +755%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +69.4%
Contains more FolateFolate +76.9%
Contains more CholineCholine +20.4%
Contains more Vitamin AVitamin A +371.4%
Contains more Vitamin EVitamin E +585.7%
Contains more Vitamin B2Vitamin B2 +90.6%
Contains more Vitamin B3Vitamin B3 +609.6%
Contains more Vitamin KVitamin K +504.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Marinara sauce DV% diff.
Vitamin B3 0.552mg 3.917mg 21%
Vitamin C 17.1mg 2mg 17%
Potassium 816mg 319mg 15%
Vitamin E 0.35mg 2.4mg 14%
Manganese 0.397mg 0.137mg 11%
Copper 0.178mg 0.081mg 11%
Vitamin K 2.3µg 13.9µg 10%
Vitamin B6 0.293mg 0.173mg 9%
Fiber 4.1g 1.8g 9%
Vitamin B1 0.112mg 0.024mg 7%
Carbs 27.88g 8.06g 7%
Vitamin B5 0.314mg 6%
Calories 118kcal 51kcal 3%
Vitamin A 7µg 33µg 3%
Folate 23µg 13µg 3%
Phosphorus 55mg 34mg 3%
Iron 0.54mg 0.78mg 3%
Polyunsaturated fat 0.076g 0.508g 3%
Fats 0.17g 1.48g 2%
Vitamin B2 0.032mg 0.061mg 2%
Choline 16.5mg 13.7mg 1%
Saturated fat 0.037g 0.17g 1%
Monounsaturated fat 0.006g 0.377g 1%
Selenium 0.7µg 1.1µg 1%
Sodium 9mg 30mg 1%
Calcium 17mg 27mg 1%
Magnesium 21mg 18mg 1%
Cholesterol 0mg 2mg 1%
Protein 1.53g 1.41g 0%
Net carbs 23.78g 6.26g N/A
Sugar 0.5g 5.5g N/A
Zinc 0.24mg 0.2mg 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
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more CarbsCarbs +245.9%
Contains more FatsFats +770.6%
Contains more WaterWater +25.6%
Contains more OtherOther +102.4%
~equal in Protein ~1.41g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -78.2%
Contains more Mono. FatMonounsaturated fat +6183.3%
Contains more Poly. FatPolyunsaturated fat +568.4%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.