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Yam vs. Mars — In-Depth Nutrition Comparison

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Summary of differences between yam and mars

  • Yam has more vitamin C and fiber, while mars has more calcium.
  • Mars covers your daily need for saturated fat, 58% more than yam.
  • Yam contains 34 times more vitamin C than mars. While yam contains 17.1mg of vitamin C, mars contains only 0.5mg.
  • The amount of sodium in yam is lower.
  • Yam has a lower glycemic index. The glycemic index of yam is 51, while the glycemic index of mars is 62.

These are the specific foods used in this comparison Yam, raw and Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies.

Infographic

Yam vs Mars 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
8
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%
Mars
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 27% 0% 32% 0% 0% 0% 18% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +429.4%
Contains more IronIron +59.3%

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
11
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%
Mars
0
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 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +3320%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Mars
4
4% 19% 72% 2% 2%
Protein: 4.28 g
Fats: 19.32 g
Carbs: 72.4 g
Water: 1.7 g
Other: 2.3 g
Contains more WaterWater +3994.1%
Contains more ProteinProtein +179.7%
Contains more FatsFats +11264.7%
Contains more CarbsCarbs +159.7%
Contains more OtherOther +180.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
3
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Mars
0
100%
Saturated fat: Sat. Fat 11.651 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Mars DV% diff.
Saturated fat 0.037g 11.651g 53%
Fats 0.17g 19.32g 29%
Potassium 816mg 24%
Vitamin B6 0.293mg 23%
Copper 0.178mg 20%
Calories 118kcal 475kcal 18%
Vitamin C 17.1mg 0.5mg 18%
Manganese 0.397mg 17%
Carbs 27.88g 72.4g 15%
Vitamin B1 0.112mg 9%
Fiber 4.1g 2g 8%
Phosphorus 55mg 8%
Calcium 17mg 90mg 7%
Sodium 9mg 136mg 6%
Folate 23µg 6%
Vitamin B5 0.314mg 6%
Protein 1.53g 4.28g 6%
Magnesium 21mg 5%
Iron 0.54mg 0.86mg 4%
Cholesterol 0mg 12mg 4%
Vitamin B3 0.552mg 3%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Vitamin B2 0.032mg 2%
Zinc 0.24mg 2%
Vitamin E 0.35mg 2%
Selenium 0.7µg 1%
Polyunsaturated fat 0.076g 1%
Vitamin A 7µg 1%
Net carbs 23.78g 70.4g N/A
Sugar 0.5g 58.94g N/A
Trans fat 0g 0.131g N/A
Monounsaturated fat 0.006g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Mars
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
0%
Mars
Minerals Daily Need Coverage Score
26%
Yam
8%
Mars

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 58.44g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 127mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 11.614g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 11)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins

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. Mars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168814/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.