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  6. Yam vs. Mustard

Yam vs. Mustard — In-Depth Nutrition Comparison

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What are the differences between yam and mustard?

  • Yam is higher in potassium, vitamin C, vitamin B6, and copper, yet mustard is higher in selenium, iron, phosphorus, magnesium, and vitamin B1.
  • Mustard's daily need coverage for selenium is 60% more.
  • Yam has 57 times more vitamin C than mustard. While yam has 17.1mg of vitamin C, mustard has only 0.3mg.
  • The amount of sodium in yam is lower.
  • The glycemic index of mustard is lower.

We used Yam, raw and Mustard, prepared, yellow types in this article.

Infographic

Yam vs Mustard 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
3
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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +436.8%
Contains more CopperCopper +140.5%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +270.6%
Contains more IronIron +198.1%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +96.4%
Contains more SeleniumSelenium +4685.7%
~equal in Manganese ~0.422mg

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%
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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +5600%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +318.6%
Contains more Vitamin KVitamin K +64.3%
Contains more FolateFolate +228.6%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more CholineCholine +35.8%
~equal in Vitamin E ~0.36mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.565mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Mustard DV% diff.
Selenium 0.7µg 33.5µg 60%
Sodium 9mg 1104mg 48%
Potassium 816mg 152mg 20%
Vitamin C 17.1mg 0.3mg 19%
Vitamin B6 0.293mg 0.07mg 17%
Iron 0.54mg 1.61mg 13%
Copper 0.178mg 0.074mg 12%
Phosphorus 55mg 108mg 8%
Carbs 27.88g 5.83g 7%
Magnesium 21mg 48mg 6%
Calcium 17mg 63mg 5%
Polyunsaturated fat 0.076g 0.774g 5%
Monounsaturated fat 0.006g 2.182g 5%
Fats 0.17g 3.34g 5%
Vitamin B1 0.112mg 0.177mg 5%
Folate 23µg 7µg 4%
Zinc 0.24mg 0.64mg 4%
Protein 1.53g 3.74g 4%
Vitamin B2 0.032mg 0.07mg 3%
Calories 118kcal 60kcal 3%
Manganese 0.397mg 0.422mg 1%
Vitamin B5 0.314mg 0.254mg 1%
Vitamin K 2.3µg 1.4µg 1%
Choline 16.5mg 22.4mg 1%
Saturated fat 0.037g 0.214g 1%
Net carbs 23.78g 1.83g N/A
Sugar 0.5g 0.92g N/A
Fiber 4.1g 4g 0%
Starch 0.64g 0%
Vitamin E 0.35mg 0.36mg 0%
Vitamin A 7µg 5µg 0%
Vitamin B3 0.552mg 0.565mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.054mg 0.167mg 0%
Isoleucine 0.052mg 0.146mg 0%
Leucine 0.096mg 0.292mg 0%
Lysine 0.059mg 0.264mg 0%
Methionine 0.021mg 0.076mg 0%
Phenylalanine 0.071mg 0.161mg 0%
Valine 0.062mg 0.189mg 0%
Histidine 0.034mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +378.2%
Contains more ProteinProtein +144.4%
Contains more FatsFats +1864.7%
Contains more WaterWater +20.3%
Contains more OtherOther +311%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +36266.7%
Contains more Poly. FatPolyunsaturated fat +918.4%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.