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  6. Yam vs. Nachos

Yam vs. Nachos — In-Depth Nutrition Comparison

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How are yam and nachos different?

  • Yam is higher in vitamin C, potassium, copper, and manganese; however, nachos are richer in vitamin E, phosphorus, selenium, and vitamin K.
  • Daily need coverage for vitamin E for nachos is 25% higher.
  • Yam contains 16 times more vitamin C than nachos. While yam contains 17.1mg of vitamin C, nachos contain only 1.1mg.
  • Yam has less sodium.
  • Yam has a lower glycemic index (51) than nachos (75).

Yam, raw and Fast foods, nachos, with cheese are the varieties used in this article.

Infographic

Yam vs Nachos 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
4
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%
Nachos
Nachos
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more PotassiumPotassium +125.4%
Contains more CopperCopper +178.1%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +112.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +270.6%
Contains more IronIron +38.9%
Contains more ZincZinc +258.3%
Contains more PhosphorusPhosphorus +260%
Contains more SeleniumSelenium +1128.6%

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.
Yam
Yam
4
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%
Nachos
Nachos
7
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin CVitamin C +1454.5%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B6Vitamin B6 +36.3%
Contains more FolateFolate +130%
Contains more Vitamin EVitamin E +1065.7%
Contains more Vitamin B2Vitamin B2 +315.6%
Contains more Vitamin B3Vitamin B3 +14.1%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +739.1%
Contains more CholineCholine +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.123mg

All nutrients comparison - raw data values

Nutrient Yam Nachos DV% diff.
Monounsaturated fat 0.006g 14.02g 35%
Fats 0.17g 21.5g 33%
Polyunsaturated fat 0.076g 5.04g 33%
Vitamin E 0.35mg 4.08mg 25%
Phosphorus 55mg 198mg 20%
Vitamin C 17.1mg 1.1mg 18%
Vitamin K 2.3µg 19.3µg 14%
Selenium 0.7µg 8.6µg 14%
Copper 0.178mg 0.064mg 13%
Sodium 9mg 313mg 13%
Potassium 816mg 362mg 13%
Starch 28.33g 12%
Calories 118kcal 343kcal 11%
Saturated fat 0.037g 2.173g 10%
Manganese 0.397mg 0.187mg 9%
Vitamin B2 0.032mg 0.133mg 8%
Protein 1.53g 4.32g 6%
Zinc 0.24mg 0.86mg 6%
Vitamin B6 0.293mg 0.215mg 6%
Magnesium 21mg 42mg 5%
Calcium 17mg 63mg 5%
Fiber 4.1g 3.2g 4%
Vitamin B12 0µg 0.07µg 3%
Folate 23µg 10µg 3%
Iron 0.54mg 0.75mg 3%
Carbs 27.88g 34.91g 2%
Choline 16.5mg 26.4mg 2%
Vitamin B1 0.112mg 0.123mg 1%
Cholesterol 0mg 3mg 1%
Vitamin B5 0.314mg 0.38mg 1%
Net carbs 23.78g 31.71g N/A
Sugar 0.5g 2.17g N/A
Vitamin A 7µg 5µg 0%
Vitamin B3 0.552mg 0.63mg 0%
Trans fat 0g 0.058g N/A
Tryptophan 0.012mg 0.042mg 0%
Threonine 0.054mg 0.156mg 0%
Isoleucine 0.052mg 0.187mg 0%
Leucine 0.096mg 0.521mg 0%
Lysine 0.059mg 0.156mg 0%
Methionine 0.021mg 0.094mg 0%
Phenylalanine 0.071mg 0.229mg 0%
Valine 0.062mg 0.25mg 0%
Histidine 0.034mg 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g 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
Nachos
Nachos
4
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more WaterWater +86.1%
Contains more ProteinProtein +182.4%
Contains more FatsFats +12547.1%
Contains more CarbsCarbs +25.2%
Contains more OtherOther +128%

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
Nachos
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +233566.7%
Contains more Poly. FatPolyunsaturated fat +6531.6%

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.