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  6. Yam vs. Mixed nuts

Yam vs. Mixed nuts — In-Depth Nutrition Comparison

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How are Yam and Mixed nuts different?

  • Mixed nuts are higher than Yam in Copper, Manganese, Selenium, Phosphorus, Vitamin E , Magnesium, Vitamin B3, Zinc, and Iron.
  • Mixed nuts covers your daily need of Copper 81% more than Yam.
  • Yam is lower in Saturated Fat.

Yam, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types were used in this article.

Infographic

Yam vs Mixed nuts 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
1
:
9
Mixed nuts
Mixed nuts
Contains more Potassium +29.1%
Contains more Calcium +588.2%
Contains more Iron +383.3%
Contains more Magnesium +990.5%
Contains more Phosphorus +729.1%
Contains less Sodium -44.4%
Contains more Zinc +1300%
Contains more Copper +409.6%
Contains more Manganese +413.9%
Contains more Selenium +4742.9%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Potassium +29.1%
Contains more Calcium +588.2%
Contains more Iron +383.3%
Contains more Magnesium +990.5%
Contains more Phosphorus +729.1%
Contains less Sodium -44.4%
Contains more Zinc +1300%
Contains more Copper +409.6%
Contains more Manganese +413.9%
Contains more Selenium +4742.9%

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
2
:
8
Mixed nuts
Mixed nuts
Contains more Vitamin A +4500%
Contains more Vitamin C +3320%
Contains more Vitamin E +2134.3%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +512.5%
Contains more Vitamin B3 +1296.6%
Contains more Vitamin B5 +263.1%
Contains more Vitamin B6 +20.1%
Contains more Folate +260.9%
Contains more Vitamin K +147.8%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin A +4500%
Contains more Vitamin C +3320%
Contains more Vitamin E +2134.3%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +512.5%
Contains more Vitamin B3 +1296.6%
Contains more Vitamin B5 +263.1%
Contains more Vitamin B6 +20.1%
Contains more Folate +260.9%
Contains more Vitamin K +147.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Mixed nuts
Mixed nuts
Contains more Carbs +32.4%
Contains more Water +3246.2%
Contains more Protein +1209.8%
Contains more Fats +31635.3%
Contains more Other +251.2%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more Carbs +32.4%
Contains more Water +3246.2%
Contains more Protein +1209.8%
Contains more Fats +31635.3%
Contains more Other +251.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Mixed nuts
Mixed nuts
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +474700%
Contains more Polyunsaturated fat +19126.3%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +474700%
Contains more Polyunsaturated fat +19126.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Mixed nuts Opinion
Net carbs 23.78g 14.05g Yam
Protein 1.53g 20.04g Mixed nuts
Fats 0.17g 53.95g Mixed nuts
Carbs 27.88g 21.05g Yam
Calories 118kcal 607kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 0.5g 4.15g Yam
Fiber 4.1g 7g Mixed nuts
Calcium 17mg 117mg Mixed nuts
Iron 0.54mg 2.61mg Mixed nuts
Magnesium 21mg 229mg Mixed nuts
Phosphorus 55mg 456mg Mixed nuts
Potassium 816mg 632mg Yam
Sodium 9mg 5mg Mixed nuts
Zinc 0.24mg 3.36mg Mixed nuts
Copper 0.178mg 0.907mg Mixed nuts
Manganese 0.397mg 2.04mg Mixed nuts
Selenium 0.7µg 33.9µg Mixed nuts
Vitamin A 138IU 3IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 7.82mg Mixed nuts
Vitamin C 17.1mg 0.5mg Yam
Vitamin B1 0.112mg 0.189mg Mixed nuts
Vitamin B2 0.032mg 0.196mg Mixed nuts
Vitamin B3 0.552mg 7.709mg Mixed nuts
Vitamin B5 0.314mg 1.14mg Mixed nuts
Vitamin B6 0.293mg 0.352mg Mixed nuts
Folate 23µg 83µg Mixed nuts
Vitamin K 2.3µg 5.7µg Mixed nuts
Tryptophan 0.012mg 0.22mg Mixed nuts
Threonine 0.054mg 0.703mg Mixed nuts
Isoleucine 0.052mg 0.826mg Mixed nuts
Leucine 0.096mg 1.656mg Mixed nuts
Lysine 0.059mg 0.782mg Mixed nuts
Methionine 0.021mg 0.283mg Mixed nuts
Phenylalanine 0.071mg 1.182mg Mixed nuts
Valine 0.062mg 1.001mg Mixed nuts
Histidine 0.034mg 0.572mg Mixed nuts
Trans Fat 0g 0.055g Yam
Saturated Fat 0.037g 8.711g Yam
Omega-3 - EPA 0g 0.005g Mixed nuts
Monounsaturated Fat 0.006g 28.488g Mixed nuts
Polyunsaturated fat 0.076g 14.612g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yam
52%
Mixed nuts
Minerals Daily Need Coverage Score
26%
Yam
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.65g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 8.674g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.8)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.