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Yam vs. Millet flour — In-Depth Nutrition Comparison

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How are yam and millet flour different?

  • Millet flour is higher than yam in selenium, iron, copper, vitamin B3, phosphorus, manganese, vitamin B1, magnesium, zinc, and vitamin B5.
  • Millet flour covers your daily need for selenium, 58% more than yam.
  • Millet flour has a higher glycemic index (70) than yam (51).

Yam, raw and Millet flour types were used in this article.

Infographic

Yam vs Millet flour 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.
Yam
Yam
2
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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +264.3%
Contains more MagnesiumMagnesium +466.7%
Contains more IronIron +629.6%
Contains more CopperCopper +200.6%
Contains more ZincZinc +995.8%
Contains more PhosphorusPhosphorus +418.2%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +152.4%
Contains more SeleniumSelenium +4571.4%

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
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 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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +218.2%
Contains more Vitamin KVitamin K +187.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +268.8%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +990.6%
Contains more Vitamin B5Vitamin B5 +303.5%
Contains more Vitamin B6Vitamin B6 +27%
Contains more FolateFolate +82.6%
~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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +702.8%
Contains more ProteinProtein +602.6%
Contains more FatsFats +2400%
Contains more CarbsCarbs +169.4%
Contains more OtherOther +47.6%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +15300%
Contains more Poly. FatPolyunsaturated fat +3344.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Millet flour DV% diff.
Selenium 0.7µg 32.7µg 58%
Iron 0.54mg 3.94mg 43%
Copper 0.178mg 0.535mg 40%
Vitamin B3 0.552mg 6.02mg 34%
Phosphorus 55mg 285mg 33%
Starch 69.88g 29%
Manganese 0.397mg 1.002mg 26%
Vitamin B1 0.112mg 0.413mg 25%
Magnesium 21mg 119mg 23%
Zinc 0.24mg 2.63mg 22%
Vitamin B5 0.314mg 1.267mg 19%
Vitamin C 17.1mg 0mg 19%
Protein 1.53g 10.75g 18%
Polyunsaturated fat 0.076g 2.618g 17%
Potassium 816mg 224mg 17%
Carbs 27.88g 75.12g 16%
Calories 118kcal 382kcal 13%
Vitamin B6 0.293mg 0.372mg 6%
Fats 0.17g 4.25g 6%
Folate 23µg 42µg 5%
Choline 16.5mg 3%
Vitamin B2 0.032mg 0.073mg 3%
Vitamin E 0.35mg 0.11mg 2%
Fiber 4.1g 3.5g 2%
Saturated fat 0.037g 0.536g 2%
Monounsaturated fat 0.006g 0.924g 2%
Vitamin A 7µg 1%
Vitamin K 2.3µg 0.8µg 1%
Net carbs 23.78g 71.62g N/A
Calcium 17mg 14mg 0%
Sugar 0.5g 1.66g N/A
Sodium 9mg 4mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.012mg 0.17mg 0%
Threonine 0.054mg 0.354mg 0%
Isoleucine 0.052mg 0.473mg 0%
Leucine 0.096mg 1.537mg 0%
Lysine 0.059mg 0.144mg 0%
Methionine 0.021mg 0.319mg 0%
Phenylalanine 0.071mg 0.675mg 0%
Valine 0.062mg 0.584mg 0%
Histidine 0.034mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Millet flour
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
33%
Millet flour
Minerals Daily Need Coverage Score
26%
Yam
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.16g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.499g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 5mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.