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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 cover your daily need for copper, 81% more than yam.
  • Yam is lower in saturated fat.
  • Yam has a higher glycemic index (51) than mixed nuts (24).

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
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more PotassiumPotassium +29.1%
Contains more MagnesiumMagnesium +990.5%
Contains more CalciumCalcium +588.2%
Contains more IronIron +383.3%
Contains more CopperCopper +409.6%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +729.1%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +413.9%
Contains more SeleniumSelenium +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
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +3320%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2134.3%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B2Vitamin B2 +512.5%
Contains more Vitamin B3Vitamin B3 +1296.6%
Contains more Vitamin B5Vitamin B5 +263.1%
Contains more Vitamin B6Vitamin B6 +20.1%
Contains more Vitamin KVitamin K +147.8%
Contains more FolateFolate +260.9%
Contains more CholineCholine +215.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Mixed nuts DV% diff.
Polyunsaturated fat 0.076g 14.612g 97%
Fats 0.17g 53.95g 83%
Copper 0.178mg 0.907mg 81%
Monounsaturated fat 0.006g 28.488g 71%
Manganese 0.397mg 2.04mg 71%
Selenium 0.7µg 33.9µg 60%
Phosphorus 55mg 456mg 57%
Magnesium 21mg 229mg 50%
Vitamin E 0.35mg 7.82mg 50%
Vitamin B3 0.552mg 7.709mg 45%
Saturated fat 0.037g 8.711g 39%
Protein 1.53g 20.04g 37%
Zinc 0.24mg 3.36mg 28%
Iron 0.54mg 2.61mg 26%
Calories 118kcal 607kcal 24%
Vitamin C 17.1mg 0.5mg 18%
Vitamin B5 0.314mg 1.14mg 17%
Folate 23µg 83µg 15%
Vitamin B2 0.032mg 0.196mg 13%
Fiber 4.1g 7g 12%
Calcium 17mg 117mg 10%
Choline 16.5mg 52mg 6%
Vitamin B1 0.112mg 0.189mg 6%
Potassium 816mg 632mg 5%
Vitamin B6 0.293mg 0.352mg 5%
Vitamin K 2.3µg 5.7µg 3%
Starch 4.2g 2%
Carbs 27.88g 21.05g 2%
Vitamin A 7µg 0µg 1%
Net carbs 23.78g 14.05g N/A
Sugar 0.5g 4.15g N/A
Sodium 9mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.012mg 0.22mg 0%
Threonine 0.054mg 0.703mg 0%
Isoleucine 0.052mg 0.826mg 0%
Leucine 0.096mg 1.656mg 0%
Lysine 0.059mg 0.782mg 0%
Methionine 0.021mg 0.283mg 0%
Phenylalanine 0.071mg 1.182mg 0%
Valine 0.062mg 1.001mg 0%
Histidine 0.034mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
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 CarbsCarbs +32.4%
Contains more WaterWater +3246.2%
Contains more ProteinProtein +1209.8%
Contains more FatsFats +31635.3%
Contains more OtherOther +251.2%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +474700%
Contains more Poly. FatPolyunsaturated fat +19126.3%

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.