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Yam vs. Miso — In-Depth Nutrition Comparison

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Summary of differences between yam and miso

  • Yam has more vitamin C and potassium, while miso has more copper, iron, vitamin K, zinc, manganese, vitamin B2, and phosphorus.
  • Miso covers your daily need for sodium, 162% more than yam.
  • The amount of sodium in yam is lower.

These are the specific foods used in this comparison Yam, raw and Miso.

Infographic

Yam vs Miso 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%
Miso
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +288.6%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +235.3%
Contains more IronIron +361.1%
Contains more CopperCopper +136%
Contains more ZincZinc +966.7%
Contains more PhosphorusPhosphorus +189.1%
Contains more ManganeseManganese +116.4%
Contains more SeleniumSelenium +900%

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%
Miso
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B6Vitamin B6 +47.2%
Contains more FolateFolate +21.1%
Contains more Vitamin B2Vitamin B2 +628.1%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1173.9%
Contains more CholineCholine +337.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.337mg

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
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +61.8%
Contains more ProteinProtein +735.9%
Contains more FatsFats +3435.3%
Contains more OtherOther +1462.2%
~equal in Carbs ~25.37g

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
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +18533.3%
Contains more Poly. FatPolyunsaturated fat +3694.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Miso
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Miso DV% diff.
Sodium 9mg 3728mg 162%
Copper 0.178mg 0.42mg 27%
Iron 0.54mg 2.49mg 24%
Vitamin K 2.3µg 29.3µg 23%
Protein 1.53g 12.79g 23%
Zinc 0.24mg 2.56mg 21%
Manganese 0.397mg 0.859mg 20%
Vitamin C 17.1mg 0mg 19%
Polyunsaturated fat 0.076g 2.884g 19%
Potassium 816mg 210mg 18%
Vitamin B2 0.032mg 0.233mg 15%
Phosphorus 55mg 159mg 15%
Selenium 0.7µg 7µg 11%
Choline 16.5mg 72.2mg 10%
Fats 0.17g 6.01g 9%
Fructose 6g 8%
Vitamin B6 0.293mg 0.199mg 7%
Magnesium 21mg 48mg 6%
Fiber 4.1g 5.4g 5%
Calories 118kcal 198kcal 4%
Saturated fat 0.037g 1.025g 4%
Calcium 17mg 57mg 4%
Vitamin B12 0µg 0.08µg 3%
Monounsaturated fat 0.006g 1.118g 3%
Vitamin E 0.35mg 0.01mg 2%
Vitamin B3 0.552mg 0.906mg 2%
Vitamin B1 0.112mg 0.098mg 1%
Folate 23µg 19µg 1%
Carbs 27.88g 25.37g 1%
Net carbs 23.78g 19.97g N/A
Sugar 0.5g 6.2g N/A
Vitamin A 7µg 4µg 0%
Vitamin B5 0.314mg 0.337mg 0%
Tryptophan 0.012mg 0.155mg 0%
Threonine 0.054mg 0.479mg 0%
Isoleucine 0.052mg 0.508mg 0%
Leucine 0.096mg 0.82mg 0%
Lysine 0.059mg 0.478mg 0%
Methionine 0.021mg 0.129mg 0%
Phenylalanine 0.071mg 0.486mg 0%
Valine 0.062mg 0.547mg 0%
Histidine 0.034mg 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Miso
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
23%
Miso
Minerals Daily Need Coverage Score
26%
Yam
108%
Miso

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 5.7g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3719mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.988g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 10)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.2)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.