Yam vs. Oatmeal — In-Depth Nutrition Comparison
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The main differences between yam and oatmeal
- Yam has more potassium, vitamin C, copper, and fiber; however, oatmeal has more iron, vitamin B3, vitamin B2, vitamin B1, selenium, and manganese.
- Daily need coverage for iron for oatmeal is 68% higher.
- Oatmeal has a higher glycemic index than yam.
Food types used in this article are Yam, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 | +1237.7% |
| Contains more CopperCopper | +169.7% |
| Contains less SodiumSodium | -81.6% |
| Contains more MagnesiumMagnesium | +23.8% |
| Contains more CalciumCalcium | +370.6% |
| Contains more IronIron | +1003.7% |
| Contains more ZincZinc | +158.3% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more ManganeseManganese | +40.6% |
| Contains more SeleniumSelenium | +614.3% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin KVitamin K | +475% |
| Contains more CholineCholine | +251.1% |
| Contains more Vitamin AVitamin A | +1757.1% |
| Contains more Vitamin B1Vitamin B1 | +132.1% |
| Contains more Vitamin B2Vitamin B2 | +571.9% |
| Contains more Vitamin B3Vitamin B3 | +448% |
| Contains more FolateFolate | +91.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.54mg | 5.96mg | 68% |
| Potassium | 816mg | 61mg | 22% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Vitamin B3 | 0.552mg | 3.025mg | 15% |
| Vitamin A | 7µg | 130µg | 14% |
| Vitamin B2 | 0.032mg | 0.215mg | 14% |
| Vitamin B1 | 0.112mg | 0.26mg | 12% |
| Copper | 0.178mg | 0.066mg | 12% |
| Fiber | 4.1g | 1.7g | 10% |
| Selenium | 0.7µg | 5µg | 8% |
| Manganese | 0.397mg | 0.558mg | 7% |
| Calcium | 17mg | 80mg | 6% |
| Folate | 23µg | 44µg | 5% |
| Carbs | 27.88g | 11.67g | 5% |
| Starch | 10.37g | 4% | |
| Calories | 118kcal | 68kcal | 3% |
| Zinc | 0.24mg | 0.62mg | 3% |
| Phosphorus | 55mg | 77mg | 3% |
| Sodium | 9mg | 49mg | 2% |
| Vitamin K | 2.3µg | 0.4µg | 2% |
| Polyunsaturated fat | 0.076g | 0.426g | 2% |
| Fats | 0.17g | 1.36g | 2% |
| Choline | 16.5mg | 4.7mg | 2% |
| Vitamin E | 0.35mg | 0.07mg | 2% |
| Protein | 1.53g | 2.37g | 2% |
| Saturated fat | 0.037g | 0.226g | 1% |
| Monounsaturated fat | 0.006g | 0.391g | 1% |
| Magnesium | 21mg | 26mg | 1% |
| Net carbs | 23.78g | 9.97g | N/A |
| Sugar | 0.5g | 0.46g | N/A |
| Vitamin B5 | 0.314mg | 0.317mg | 0% |
| Vitamin B6 | 0.293mg | 0.29mg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.012mg | 0.04mg | 0% |
| Threonine | 0.054mg | 0.083mg | 0% |
| Isoleucine | 0.052mg | 0.105mg | 0% |
| Leucine | 0.096mg | 0.2mg | 0% |
| Lysine | 0.059mg | 0.135mg | 0% |
| Methionine | 0.021mg | 0.04mg | 0% |
| Phenylalanine | 0.071mg | 0.13mg | 0% |
| Valine | 0.062mg | 0.151mg | 0% |
| Histidine | 0.034mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +138.9% |
| Contains more OtherOther | +43.9% |
| Contains more ProteinProtein | +54.9% |
| Contains more FatsFats | +700% |
| Contains more WaterWater | +20.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.6% |
| Contains more Mono. FatMonounsaturated fat | +6416.7% |
| Contains more Poly. FatPolyunsaturated fat | +460.5% |