Yam vs. Mulberry — In-Depth Nutrition Comparison
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Differences between yam and mulberries
- Yam is higher in vitamin B6, potassium, copper, fiber, and vitamin B1; however, mulberries are richer in vitamin C, iron, and vitamin B2.
- Mulberries' daily need coverage for vitamin C is 21% higher.
- Yam has 6 times more vitamin B6 than mulberries. While yam has 0.293mg of vitamin B6, mulberries have only 0.05mg.
- Mulberries have a lower glycemic index (25) than yam (51).
The food types used in this comparison are Yam, raw and Mulberries, raw.
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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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +320.6% |
| Contains more CopperCopper | +196.7% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +44.7% |
| Contains less SodiumSodium | -10% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +129.4% |
| Contains more IronIron | +242.6% |
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.
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin B1Vitamin B1 | +286.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +486% |
| Contains more FolateFolate | +283.3% |
| Contains more CholineCholine | +34.1% |
| Contains more Vitamin CVitamin C | +112.9% |
| Contains more Vitamin EVitamin E | +148.6% |
| Contains more Vitamin B2Vitamin B2 | +215.6% |
| Contains more Vitamin B3Vitamin B3 | +12.3% |
| Contains more Vitamin KVitamin K | +239.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17.1mg | 36.4mg | 21% |
| Vitamin B6 | 0.293mg | 0.05mg | 19% |
| Potassium | 816mg | 194mg | 18% |
| Manganese | 0.397mg | 17% | |
| Iron | 0.54mg | 1.85mg | 16% |
| Copper | 0.178mg | 0.06mg | 13% |
| Fiber | 4.1g | 1.7g | 10% |
| Vitamin B1 | 0.112mg | 0.029mg | 7% |
| Carbs | 27.88g | 9.8g | 6% |
| Vitamin B5 | 0.314mg | 6% | |
| Vitamin K | 2.3µg | 7.8µg | 5% |
| Vitamin B2 | 0.032mg | 0.101mg | 5% |
| Folate | 23µg | 6µg | 4% |
| Calories | 118kcal | 43kcal | 4% |
| Vitamin E | 0.35mg | 0.87mg | 3% |
| Phosphorus | 55mg | 38mg | 2% |
| Calcium | 17mg | 39mg | 2% |
| Polyunsaturated fat | 0.076g | 0.207g | 1% |
| Magnesium | 21mg | 18mg | 1% |
| Choline | 16.5mg | 12.3mg | 1% |
| Vitamin A | 7µg | 1µg | 1% |
| Zinc | 0.24mg | 0.12mg | 1% |
| Protein | 1.53g | 1.44g | 0% |
| Fats | 0.17g | 0.39g | 0% |
| Net carbs | 23.78g | 8.1g | N/A |
| Sugar | 0.5g | 8.1g | N/A |
| Sodium | 9mg | 10mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin B3 | 0.552mg | 0.62mg | 0% |
| Saturated fat | 0.037g | 0.027g | 0% |
| Monounsaturated fat | 0.006g | 0.041g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +184.5% |
| Contains more OtherOther | +18.8% |
| Contains more FatsFats | +129.4% |
| Contains more WaterWater | +26% |
~equal in
Protein
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27% |
| Contains more Mono. FatMonounsaturated fat | +583.3% |
| Contains more Poly. FatPolyunsaturated fat | +172.4% |