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Yam vs. Milk — In-Depth Nutrition Comparison

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Summary of differences between yam and milk

  • Yam has more vitamin B6, potassium, vitamin C, copper, manganese, and fiber, while milk has more vitamin B12, vitamin B2, calcium, and vitamin D.
  • Yam covers your daily need for vitamin B6, 20% more than milk.
  • Milk has a lower glycemic index. The glycemic index of milk is 31, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Yam vs Milk 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
6
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%
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +444%
Contains more IronIron +1700%
Contains more CopperCopper +1680%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +13133.3%
Contains more CalciumCalcium +635.3%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +72.7%
Contains more SeleniumSelenium +371.4%

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
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Milk
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B3Vitamin B3 +493.5%
Contains more Vitamin B6Vitamin B6 +691.9%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +360%
Contains more Vitamin AVitamin A +728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +478.1%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~17.7mg

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
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more CarbsCarbs +458.7%
Contains more ProteinProtein +120.3%
Contains more FatsFats +470.6%
Contains more WaterWater +29.2%
~equal in Other ~0.75g

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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Poly. FatPolyunsaturated fat +117.1%
Contains more Mono. FatMonounsaturated fat +4516.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Milk DV% diff.
Potassium 816mg 150mg 20%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.293mg 0.037mg 20%
Vitamin C 17.1mg 0mg 19%
Copper 0.178mg 0.01mg 19%
Manganese 0.397mg 0.003mg 17%
Fiber 4.1g 0g 16%
Vitamin B2 0.032mg 0.185mg 12%
Calcium 17mg 125mg 11%
Vitamin B1 0.112mg 0.02mg 8%
Carbs 27.88g 4.99g 8%
Vitamin D 0µg 1.2µg 6%
Iron 0.54mg 0.03mg 6%
Vitamin D 0IU 48IU 6%
Phosphorus 55mg 95mg 6%
Vitamin A 7µg 58µg 6%
Selenium 0.7µg 3.3µg 5%
Folate 23µg 5µg 5%
Protein 1.53g 3.37g 4%
Calories 118kcal 42kcal 4%
Saturated fat 0.037g 0.633g 3%
Vitamin B3 0.552mg 0.093mg 3%
Vitamin E 0.35mg 0.01mg 2%
Vitamin K 2.3µg 0.1µg 2%
Zinc 0.24mg 0.42mg 2%
Sodium 9mg 44mg 2%
Magnesium 21mg 11mg 2%
Cholesterol 0mg 5mg 2%
Fats 0.17g 0.97g 1%
Monounsaturated fat 0.006g 0.277g 1%
Vitamin B5 0.314mg 0.361mg 1%
Net carbs 23.78g 4.99g N/A
Sugar 0.5g 5.2g N/A
Choline 16.5mg 17.7mg 0%
Polyunsaturated fat 0.076g 0.035g 0%
Tryptophan 0.012mg 0.043mg 0%
Threonine 0.054mg 0.143mg 0%
Isoleucine 0.052mg 0.174mg 0%
Leucine 0.096mg 0.319mg 0%
Lysine 0.059mg 0.282mg 0%
Methionine 0.021mg 0.088mg 0%
Phenylalanine 0.071mg 0.174mg 0%
Valine 0.062mg 0.22mg 0%
Histidine 0.034mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Milk
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
15%
Milk
Minerals Daily Need Coverage Score
26%
Yam
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.7g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.596g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 20)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.