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  6. Yam vs. Millet raw

Yam vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between yam and millet raw

  • Yam has more vitamin C and potassium; however, millet raw is richer in copper, manganese, phosphorus, iron, vitamin B3, vitamin B1, magnesium, and vitamin B2.
  • Millet raw's daily need coverage for copper is 64% more.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of yam is 51.

The food varieties used in the comparison are Yam, raw and Millet, raw.

Infographic

Yam vs Millet raw 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
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +318.5%
Contains more MagnesiumMagnesium +442.9%
Contains more IronIron +457.4%
Contains more CopperCopper +321.3%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +418.2%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +311.1%
Contains more SeleniumSelenium +285.7%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin KVitamin K +155.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +275.9%
Contains more Vitamin B2Vitamin B2 +806.3%
Contains more Vitamin B3Vitamin B3 +755.1%
Contains more Vitamin B5Vitamin B5 +170.1%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more FolateFolate +269.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Millet raw DV% diff.
Copper 0.178mg 0.75mg 64%
Manganese 0.397mg 1.632mg 54%
Phosphorus 55mg 285mg 33%
Iron 0.54mg 3.01mg 31%
Vitamin B1 0.112mg 0.421mg 26%
Vitamin B3 0.552mg 4.72mg 26%
Magnesium 21mg 114mg 22%
Vitamin B2 0.032mg 0.29mg 20%
Vitamin C 17.1mg 0mg 19%
Protein 1.53g 11.02g 19%
Potassium 816mg 195mg 18%
Fiber 4.1g 8.5g 18%
Folate 23µg 85µg 16%
Carbs 27.88g 72.85g 15%
Polyunsaturated fat 0.076g 2.134g 14%
Calories 118kcal 378kcal 13%
Zinc 0.24mg 1.68mg 13%
Vitamin B5 0.314mg 0.848mg 11%
Vitamin B6 0.293mg 0.384mg 7%
Fats 0.17g 4.22g 6%
Selenium 0.7µg 2.7µg 4%
Saturated fat 0.037g 0.723g 3%
Choline 16.5mg 3%
Monounsaturated fat 0.006g 0.773g 2%
Vitamin E 0.35mg 0.05mg 2%
Vitamin A 7µg 0µg 1%
Vitamin K 2.3µg 0.9µg 1%
Calcium 17mg 8mg 1%
Net carbs 23.78g 64.35g N/A
Sugar 0.5g N/A
Sodium 9mg 5mg 0%
Tryptophan 0.012mg 0.119mg 0%
Threonine 0.054mg 0.353mg 0%
Isoleucine 0.052mg 0.465mg 0%
Leucine 0.096mg 1.4mg 0%
Lysine 0.059mg 0.212mg 0%
Methionine 0.021mg 0.221mg 0%
Phenylalanine 0.071mg 0.58mg 0%
Valine 0.062mg 0.578mg 0%
Histidine 0.034mg 0.236mg 0%

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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +702.8%
Contains more ProteinProtein +620.3%
Contains more FatsFats +2382.4%
Contains more CarbsCarbs +161.3%
Contains more OtherOther +295.1%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +12783.3%
Contains more Poly. FatPolyunsaturated fat +2707.9%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.