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  6. Yam vs. True morels

Yam vs. True morels — In-Depth Nutrition Comparison

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Differences between yam and true morels

  • Yam is higher in vitamin B6 and potassium; however, true morels are richer in iron, copper, vitamin D, phosphorus, zinc, vitamin B2, vitamin B3, and manganese.
  • True morels' daily need coverage for iron is 146% higher.
  • Yam has 2 times more vitamin B6 than true morels. While yam has 0.293mg of vitamin B6, true morels have only 0.136mg.
  • True morels have a lower glycemic index (32) than yam (51).

The food types used in this comparison are Yam, raw and Mushrooms, morel, raw.

Infographic

Yam vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more PotassiumPotassium +98.5%
Contains less SodiumSodium -57.1%
Contains more CalciumCalcium +152.9%
Contains more IronIron +2155.6%
Contains more CopperCopper +251.1%
Contains more ZincZinc +745.8%
Contains more PhosphorusPhosphorus +252.7%
Contains more ManganeseManganese +47.9%
Contains more SeleniumSelenium +214.3%
~equal in Magnesium ~19mg

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
8
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% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +62.3%
Contains more Vitamin B6Vitamin B6 +115.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +155.6%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +540.6%
Contains more Vitamin B3Vitamin B3 +308%
Contains more Vitamin B5Vitamin B5 +40.1%
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Yam True morels DV% diff.
Iron 0.54mg 12.18mg 146%
Copper 0.178mg 0.625mg 50%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Phosphorus 55mg 194mg 20%
Vitamin C 17.1mg 19%
Zinc 0.24mg 2.03mg 16%
Vitamin B2 0.032mg 0.205mg 13%
Vitamin B6 0.293mg 0.136mg 12%
Potassium 816mg 411mg 12%
Vitamin B3 0.552mg 2.252mg 11%
Carbs 27.88g 5.1g 8%
Manganese 0.397mg 0.587mg 8%
Fiber 4.1g 2.8g 5%
Calories 118kcal 31kcal 4%
Folate 23µg 9µg 4%
Vitamin B1 0.112mg 0.069mg 4%
Selenium 0.7µg 2.2µg 3%
Protein 1.53g 3.12g 3%
Calcium 17mg 43mg 3%
Vitamin B5 0.314mg 0.44mg 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.076g 0.433g 2%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Vitamin A 7µg 0µg 1%
Sodium 9mg 21mg 1%
Fats 0.17g 0.57g 1%
Net carbs 23.78g 2.3g N/A
Magnesium 21mg 19mg 0%
Sugar 0.5g 0.6g N/A
Saturated fat 0.037g 0.065g 0%
Monounsaturated fat 0.006g 0.052g 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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more CarbsCarbs +446.7%
Contains more ProteinProtein +103.9%
Contains more FatsFats +235.3%
Contains more WaterWater +28.8%
Contains more OtherOther +95.1%

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -43.1%
Contains more Mono. FatMonounsaturated fat +766.7%
Contains more Poly. FatPolyunsaturated fat +469.7%

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.