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  6. Yam vs. Brazil nut

Yam vs. Brazil nut — In-Depth Nutrition Comparison

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How are yam and brazil nut different?

  • Brazil nut has more selenium, copper, phosphorus, magnesium, vitamin B1, manganese, vitamin E, zinc, and iron than yam.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Yam has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than yam (51).

Yam, raw and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Yam vs Brazil nut 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
1
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more PotassiumPotassium +23.8%
Contains more MagnesiumMagnesium +1690.5%
Contains more CalciumCalcium +841.2%
Contains more IronIron +350%
Contains more CopperCopper +879.2%
Contains more ZincZinc +1591.7%
Contains more PhosphorusPhosphorus +1218.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +208.1%
Contains more SeleniumSelenium +273757.1%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +2342.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more Vitamin B6Vitamin B6 +190.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1514.3%
Contains more Vitamin B1Vitamin B1 +450.9%
Contains more CholineCholine +74.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.035mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Yam Brazil nut DV% diff.
Selenium 0.7µg 1917µg 3484%
Copper 0.178mg 1.743mg 174%
Polyunsaturated fat 0.076g 24.399g 162%
Fats 0.17g 67.1g 103%
Phosphorus 55mg 725mg 96%
Magnesium 21mg 376mg 85%
Saturated fat 0.037g 16.134g 73%
Monounsaturated fat 0.006g 23.879g 60%
Vitamin B1 0.112mg 0.617mg 42%
Manganese 0.397mg 1.223mg 36%
Vitamin E 0.35mg 5.65mg 35%
Zinc 0.24mg 4.06mg 35%
Calories 118kcal 659kcal 27%
Protein 1.53g 14.32g 26%
Iron 0.54mg 2.43mg 24%
Vitamin C 17.1mg 0.7mg 18%
Vitamin B6 0.293mg 0.101mg 15%
Calcium 17mg 160mg 14%
Fiber 4.1g 7.5g 14%
Potassium 816mg 659mg 5%
Carbs 27.88g 11.74g 5%
Vitamin B5 0.314mg 0.184mg 3%
Vitamin B3 0.552mg 0.295mg 2%
Vitamin K 2.3µg 0µg 2%
Choline 16.5mg 28.8mg 2%
Vitamin A 7µg 0µg 1%
Net carbs 23.78g 4.24g N/A
Sugar 0.5g 2.33g N/A
Starch 0.25g 0%
Sodium 9mg 3mg 0%
Vitamin B2 0.032mg 0.035mg 0%
Folate 23µg 22µg 0%
Tryptophan 0.012mg 0.135mg 0%
Threonine 0.054mg 0.365mg 0%
Isoleucine 0.052mg 0.518mg 0%
Leucine 0.096mg 1.19mg 0%
Lysine 0.059mg 0.49mg 0%
Methionine 0.021mg 1.124mg 0%
Phenylalanine 0.071mg 0.639mg 0%
Valine 0.062mg 0.76mg 0%
Histidine 0.034mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +137.5%
Contains more WaterWater +1935.1%
Contains more ProteinProtein +835.9%
Contains more FatsFats +39370.6%
Contains more OtherOther +317.1%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +397883.3%
Contains more Poly. FatPolyunsaturated fat +32003.9%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.