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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +233566.7% |
| Contains more Poly. FatPolyunsaturated fat | +6531.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
24%
Minerals Daily Need Coverage Score
26%
35%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 304mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 2.136g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 24)
Which food is cheaper?
Nachos is cheaper (difference - $0.2)
Which food is richer in minerals?
Nachos is relatively richer in minerals
Which food is richer in vitamins?
Nachos is relatively richer in vitamins