Yam vs. Nectarine — In-Depth Nutrition Comparison
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Important differences between yam and nectarine
- Yam has more vitamin B6, potassium, manganese, vitamin C, copper, fiber, and vitamin B1 than nectarine.
- Yam's daily need coverage for vitamin B6 is 21% more.
- Yam contains 7 times more manganese than nectarine. Yam contains 0.397mg of manganese, while nectarine contains 0.054mg.
The food varieties used in the comparison are Yam, raw and Nectarines, raw.
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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 | +133.3% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +306% |
| Contains more IronIron | +92.9% |
| Contains more CopperCopper | +107% |
| Contains more ZincZinc | +41.2% |
| Contains more PhosphorusPhosphorus | +111.5% |
| Contains more ManganeseManganese | +635.2% |
| 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 | +216.7% |
| Contains more Vitamin B1Vitamin B1 | +229.4% |
| Contains more Vitamin B2Vitamin B2 | +18.5% |
| Contains more Vitamin B5Vitamin B5 | +69.7% |
| Contains more Vitamin B6Vitamin B6 | +1072% |
| Contains more FolateFolate | +360% |
| Contains more CholineCholine | +166.1% |
| Contains more Vitamin AVitamin A | +142.9% |
| Contains more Vitamin EVitamin E | +120% |
| Contains more Vitamin B3Vitamin B3 | +103.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.293mg | 0.025mg | 21% |
| Potassium | 816mg | 201mg | 18% |
| Manganese | 0.397mg | 0.054mg | 15% |
| Vitamin C | 17.1mg | 5.4mg | 13% |
| Fiber | 4.1g | 1.7g | 10% |
| Copper | 0.178mg | 0.086mg | 10% |
| Vitamin B1 | 0.112mg | 0.034mg | 7% |
| Carbs | 27.88g | 10.55g | 6% |
| Folate | 23µg | 5µg | 5% |
| Vitamin B3 | 0.552mg | 1.125mg | 4% |
| Phosphorus | 55mg | 26mg | 4% |
| Calories | 118kcal | 44kcal | 4% |
| Magnesium | 21mg | 9mg | 3% |
| Iron | 0.54mg | 0.28mg | 3% |
| Vitamin E | 0.35mg | 0.77mg | 3% |
| Vitamin B5 | 0.314mg | 0.185mg | 3% |
| Fructose | 1.37g | 2% | |
| Choline | 16.5mg | 6.2mg | 2% |
| Zinc | 0.24mg | 0.17mg | 1% |
| Vitamin A | 7µg | 17µg | 1% |
| Calcium | 17mg | 6mg | 1% |
| Selenium | 0.7µg | 0µg | 1% |
| Protein | 1.53g | 1.06g | 1% |
| Fats | 0.17g | 0.32g | 0% |
| Net carbs | 23.78g | 8.85g | N/A |
| Sugar | 0.5g | 7.89g | N/A |
| Starch | 0.07g | 0% | |
| Sodium | 9mg | 0mg | 0% |
| Vitamin B2 | 0.032mg | 0.027mg | 0% |
| Vitamin K | 2.3µg | 2.2µg | 0% |
| Saturated fat | 0.037g | 0.025g | 0% |
| Monounsaturated fat | 0.006g | 0.088g | 0% |
| Polyunsaturated fat | 0.076g | 0.113g | 0% |
| Tryptophan | 0.012mg | 0.005mg | 0% |
| Threonine | 0.054mg | 0.009mg | 0% |
| Isoleucine | 0.052mg | 0.009mg | 0% |
| Leucine | 0.096mg | 0.014mg | 0% |
| Lysine | 0.059mg | 0.016mg | 0% |
| Methionine | 0.021mg | 0.006mg | 0% |
| Phenylalanine | 0.071mg | 0.021mg | 0% |
| Valine | 0.062mg | 0.013mg | 0% |
| Histidine | 0.034mg | 0.008mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44.3% |
| Contains more CarbsCarbs | +164.3% |
| Contains more OtherOther | +70.8% |
| Contains more FatsFats | +88.2% |
| Contains more WaterWater | +25.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.4% |
| Contains more Mono. FatMonounsaturated fat | +1366.7% |
| Contains more Poly. FatPolyunsaturated fat | +48.7% |