Yam vs. Pistachio — In-Depth Nutrition Comparison
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Important differences between yam and pistachios
- Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, fiber, magnesium, and zinc than yam.
- Pistachios' daily need coverage for copper is 125% more.
- Yam contains less saturated fat.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of pistachios is 28.
The food varieties used in the comparison are Yam, raw and Nuts, pistachio nuts, raw.
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 MagnesiumMagnesium | +476.2% |
| Contains more CalciumCalcium | +517.6% |
| Contains more PotassiumPotassium | +25.6% |
| Contains more IronIron | +625.9% |
| Contains more CopperCopper | +630.3% |
| Contains more ZincZinc | +816.7% |
| Contains more PhosphorusPhosphorus | +790.9% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +202.3% |
| Contains more SeleniumSelenium | +900% |
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 | +205.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +271.4% |
| Contains more Vitamin EVitamin E | +717.1% |
| Contains more Vitamin B1Vitamin B1 | +676.8% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +135.5% |
| Contains more Vitamin B5Vitamin B5 | +65.6% |
| Contains more Vitamin B6Vitamin B6 | +480.2% |
| Contains more FolateFolate | +121.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.178mg | 1.3mg | 125% |
| Vitamin B6 | 0.293mg | 1.7mg | 108% |
| Polyunsaturated fat | 0.076g | 14.38g | 95% |
| Fats | 0.17g | 45.32g | 69% |
| Vitamin B1 | 0.112mg | 0.87mg | 63% |
| Phosphorus | 55mg | 490mg | 62% |
| Monounsaturated fat | 0.006g | 23.257g | 58% |
| Iron | 0.54mg | 3.92mg | 42% |
| Protein | 1.53g | 20.16g | 37% |
| Manganese | 0.397mg | 1.2mg | 35% |
| Saturated fat | 0.037g | 5.907g | 27% |
| Fiber | 4.1g | 10.6g | 26% |
| Magnesium | 21mg | 121mg | 24% |
| Calories | 118kcal | 560kcal | 22% |
| Zinc | 0.24mg | 2.2mg | 18% |
| Vitamin E | 0.35mg | 2.86mg | 17% |
| Vitamin C | 17.1mg | 5.6mg | 13% |
| Selenium | 0.7µg | 7µg | 11% |
| Vitamin B2 | 0.032mg | 0.16mg | 10% |
| Calcium | 17mg | 105mg | 9% |
| Folate | 23µg | 51µg | 7% |
| Potassium | 816mg | 1025mg | 6% |
| Vitamin B3 | 0.552mg | 1.3mg | 5% |
| Vitamin B5 | 0.314mg | 0.52mg | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin A | 7µg | 26µg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Starch | 1.67g | 1% | |
| Carbs | 27.88g | 27.17g | 0% |
| Net carbs | 23.78g | 16.57g | N/A |
| Sugar | 0.5g | 7.66g | N/A |
| Sodium | 9mg | 1mg | 0% |
| Tryptophan | 0.012mg | 0.251mg | 0% |
| Threonine | 0.054mg | 0.684mg | 0% |
| Isoleucine | 0.052mg | 0.917mg | 0% |
| Leucine | 0.096mg | 1.604mg | 0% |
| Lysine | 0.059mg | 1.138mg | 0% |
| Methionine | 0.021mg | 0.36mg | 0% |
| Phenylalanine | 0.071mg | 1.092mg | 0% |
| Valine | 0.062mg | 1.249mg | 0% |
| Histidine | 0.034mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1492.7% |
| Contains more ProteinProtein | +1217.6% |
| Contains more FatsFats | +26558.8% |
| Contains more OtherOther | +263.4% |
~equal in
Carbs
~27.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +387516.7% |
| Contains more Poly. FatPolyunsaturated fat | +18821.1% |