Yam vs. Mustard oil — In-Depth Nutrition Comparison
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The main differences between yam and mustard oil
- Mustard oil contains less potassium, vitamin B6, copper, vitamin C, manganese, fiber, vitamin B1, phosphorus, and iron than yam.
- Daily need coverage for saturated fat for mustard oil is 58% higher.
- Yam is lower in saturated fat.
- Yam has a higher glycemic index than mustard oil.
Food types used in this article are Yam, raw and Oil, mustard.
Infographic
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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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 0.17g | 100g | 154% |
| Monounsaturated fat | 0.006g | 59.187g | 148% |
| Polyunsaturated fat | 0.076g | 21.23g | 141% |
| Saturated fat | 0.037g | 11.582g | 52% |
| Calories | 118kcal | 884kcal | 38% |
| Potassium | 816mg | 0mg | 24% |
| Vitamin B6 | 0.293mg | 0mg | 23% |
| Copper | 0.178mg | 0mg | 20% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Manganese | 0.397mg | 0mg | 17% |
| Fiber | 4.1g | 0g | 16% |
| Vitamin B1 | 0.112mg | 0mg | 9% |
| Carbs | 27.88g | 0g | 9% |
| Phosphorus | 55mg | 0mg | 8% |
| Iron | 0.54mg | 0mg | 7% |
| Folate | 23µg | 0µg | 6% |
| Vitamin B5 | 0.314mg | 0mg | 6% |
| Magnesium | 21mg | 0mg | 5% |
| Vitamin B3 | 0.552mg | 0mg | 3% |
| Choline | 16.5mg | 3% | |
| Protein | 1.53g | 0g | 3% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin B2 | 0.032mg | 0mg | 2% |
| Calcium | 17mg | 0mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Zinc | 0.24mg | 0mg | 2% |
| Selenium | 0.7µg | 0µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 23.78g | 0g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 9mg | 0mg | 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
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +58723.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
11.582 g
Monounsaturated fat:
Mono. Fat
59.187 g
Polyunsaturated fat:
Poly. Fat
21.23 g
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +986350% |
| Contains more Poly. FatPolyunsaturated fat | +27834.2% |