Yam vs. Macadamia — In-Depth Nutrition Comparison
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Important differences between yam and macadamia
- Yam has more vitamin C and potassium; however, macadamia is richer in manganese, vitamin B1, copper, iron, magnesium, phosphorus, and fiber.
- Macadamia's daily need coverage for manganese is 162% more.
- Yam contains 14 times more vitamin C than macadamia. Yam contains 17.1mg of vitamin C, while macadamia contains 1.2mg.
- Yam contains less saturated fat.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of macadamia is 10.
The food varieties used in the comparison are Yam, raw and Nuts, macadamia nuts, 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 PotassiumPotassium | +121.7% |
| Contains more MagnesiumMagnesium | +519% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +583.3% |
| Contains more CopperCopper | +324.7% |
| Contains more ZincZinc | +441.7% |
| Contains more PhosphorusPhosphorus | +241.8% |
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +940.6% |
| Contains more SeleniumSelenium | +414.3% |
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 | +1325% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +109.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +54.3% |
| Contains more Vitamin B1Vitamin B1 | +967% |
| Contains more Vitamin B2Vitamin B2 | +406.3% |
| Contains more Vitamin B3Vitamin B3 | +348% |
| Contains more Vitamin B5Vitamin B5 | +141.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +101.7% |
| Contains more WaterWater | +5017.6% |
| Contains more ProteinProtein | +417% |
| Contains more FatsFats | +44470.6% |
| Contains more OtherOther | +39% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +981183.3% |
| Contains more Poly. FatPolyunsaturated fat | +1876.3% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.397mg | 4.131mg | 162% |
| Monounsaturated fat | 0.006g | 58.877g | 147% |
| Fats | 0.17g | 75.77g | 116% |
| Vitamin B1 | 0.112mg | 1.195mg | 90% |
| Copper | 0.178mg | 0.756mg | 64% |
| Saturated fat | 0.037g | 12.061g | 55% |
| Iron | 0.54mg | 3.69mg | 39% |
| Calories | 118kcal | 718kcal | 30% |
| Magnesium | 21mg | 130mg | 26% |
| Phosphorus | 55mg | 188mg | 19% |
| Fiber | 4.1g | 8.6g | 18% |
| Vitamin C | 17.1mg | 1.2mg | 18% |
| Potassium | 816mg | 368mg | 13% |
| Protein | 1.53g | 7.91g | 13% |
| Vitamin B3 | 0.552mg | 2.473mg | 12% |
| Polyunsaturated fat | 0.076g | 1.502g | 10% |
| Zinc | 0.24mg | 1.3mg | 10% |
| Vitamin B2 | 0.032mg | 0.162mg | 10% |
| Vitamin B5 | 0.314mg | 0.758mg | 9% |
| Calcium | 17mg | 85mg | 7% |
| Carbs | 27.88g | 13.82g | 5% |
| Selenium | 0.7µg | 3.6µg | 5% |
| Folate | 23µg | 11µg | 3% |
| Choline | 16.5mg | 3% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin B6 | 0.293mg | 0.275mg | 1% |
| Vitamin E | 0.35mg | 0.54mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 23.78g | 5.22g | N/A |
| Sugar | 0.5g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 9mg | 5mg | 0% |
| Tryptophan | 0.012mg | 0.067mg | 0% |
| Threonine | 0.054mg | 0.37mg | 0% |
| Isoleucine | 0.052mg | 0.314mg | 0% |
| Leucine | 0.096mg | 0.602mg | 0% |
| Lysine | 0.059mg | 0.018mg | 0% |
| Methionine | 0.021mg | 0.023mg | 0% |
| Phenylalanine | 0.071mg | 0.665mg | 0% |
| Valine | 0.062mg | 0.363mg | 0% |
| Histidine | 0.034mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
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%
40%
Minerals Daily Need Coverage Score
26%
122%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 4.07g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 12.024g)
Which food is cheaper?
Yam is cheaper (difference - $2.8)
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Macadamia is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.