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  6. Yam vs. Oats

Yam vs. Oats — In-Depth Nutrition Comparison

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How are yam and oats different?

  • Yam is higher in vitamin C; however, oats are richer in manganese, phosphorus, vitamin B1, iron, copper, magnesium, zinc, fiber, and vitamin B5.
  • Daily need coverage for manganese for oats is 196% higher.

Yam, raw and Oats are the varieties used in this article.

Infographic

Yam vs Oats 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.
Yam
Yam
2
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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more PotassiumPotassium +90.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +742.9%
Contains more CalciumCalcium +217.6%
Contains more IronIron +774.1%
Contains more CopperCopper +251.7%
Contains more ZincZinc +1554.2%
Contains more PhosphorusPhosphorus +850.9%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1138.3%

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.
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%
Oats
Oats
5
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +146.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +581.3%
Contains more Vitamin B2Vitamin B2 +334.4%
Contains more Vitamin B3Vitamin B3 +74.1%
Contains more Vitamin B5Vitamin B5 +329.6%
Contains more FolateFolate +143.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Oats DV% diff.
Manganese 0.397mg 4.916mg 196%
Phosphorus 55mg 523mg 67%
Vitamin B1 0.112mg 0.763mg 54%
Iron 0.54mg 4.72mg 52%
Copper 0.178mg 0.626mg 50%
Magnesium 21mg 177mg 37%
Zinc 0.24mg 3.97mg 34%
Protein 1.53g 16.89g 31%
Fiber 4.1g 10.6g 26%
Vitamin B5 0.314mg 1.349mg 21%
Vitamin C 17.1mg 0mg 19%
Polyunsaturated fat 0.076g 2.535g 16%
Calories 118kcal 389kcal 14%
Carbs 27.88g 66.27g 13%
Vitamin B6 0.293mg 0.119mg 13%
Potassium 816mg 429mg 11%
Fats 0.17g 6.9g 10%
Folate 23µg 56µg 8%
Vitamin B2 0.032mg 0.139mg 8%
Monounsaturated fat 0.006g 2.178g 5%
Saturated fat 0.037g 1.217g 5%
Calcium 17mg 54mg 4%
Vitamin B3 0.552mg 0.961mg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Vitamin A 7µg 0µg 1%
Selenium 0.7µg 1%
Net carbs 23.78g 55.67g N/A
Sugar 0.5g N/A
Sodium 9mg 2mg 0%
Tryptophan 0.012mg 0.234mg 0%
Threonine 0.054mg 0.575mg 0%
Isoleucine 0.052mg 0.694mg 0%
Leucine 0.096mg 1.284mg 0%
Lysine 0.059mg 0.701mg 0%
Methionine 0.021mg 0.312mg 0%
Phenylalanine 0.071mg 0.895mg 0%
Valine 0.062mg 0.937mg 0%
Histidine 0.034mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +746.7%
Contains more ProteinProtein +1003.9%
Contains more FatsFats +3958.8%
Contains more CarbsCarbs +137.7%
Contains more OtherOther +109.8%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +36200%
Contains more Poly. FatPolyunsaturated fat +3235.5%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.