Yam vs. Olive — In-Depth Nutrition Comparison
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The main differences between yam and olive
- Yam has more potassium, vitamin B6, vitamin C, manganese, vitamin B1, and phosphorus; however, olive has more iron, vitamin E, and copper.
- Daily need coverage for iron for olive is 35% higher.
- Olive has 102 times less potassium than yam. Yam has 816mg of potassium, while olive has 8mg.
- Yam is lower in sodium.
Food types used in this article are Yam, raw and Olives, ripe, canned (small-extra large).
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 | +425% |
| Contains more PotassiumPotassium | +10100% |
| Contains more PhosphorusPhosphorus | +1733.3% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +1885% |
| Contains more CalciumCalcium | +417.6% |
| Contains more IronIron | +511.1% |
| Contains more CopperCopper | +41% |
| Contains more SeleniumSelenium | +28.6% |
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 | +1800% |
| Contains more Vitamin B1Vitamin B1 | +3633.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1391.9% |
| Contains more Vitamin B5Vitamin B5 | +1993.3% |
| Contains more Vitamin B6Vitamin B6 | +3155.6% |
| Contains more Vitamin KVitamin K | +64.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +60.2% |
| Contains more Vitamin AVitamin A | +185.7% |
| Contains more Vitamin EVitamin E | +371.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.54mg | 3.3mg | 35% |
| Sodium | 9mg | 735mg | 32% |
| Potassium | 816mg | 8mg | 24% |
| Vitamin B6 | 0.293mg | 0.009mg | 22% |
| Monounsaturated fat | 0.006g | 7.888g | 20% |
| Vitamin C | 17.1mg | 0.9mg | 18% |
| Fats | 0.17g | 10.68g | 16% |
| Manganese | 0.397mg | 0.02mg | 16% |
| Vitamin B1 | 0.112mg | 0.003mg | 9% |
| Vitamin E | 0.35mg | 1.65mg | 9% |
| Copper | 0.178mg | 0.251mg | 8% |
| Carbs | 27.88g | 6.26g | 7% |
| Calcium | 17mg | 88mg | 7% |
| Phosphorus | 55mg | 3mg | 7% |
| Vitamin B5 | 0.314mg | 0.015mg | 6% |
| Saturated fat | 0.037g | 1.415g | 6% |
| Polyunsaturated fat | 0.076g | 0.911g | 6% |
| Folate | 23µg | 0µg | 6% |
| Fiber | 4.1g | 3.2g | 4% |
| Magnesium | 21mg | 4mg | 4% |
| Vitamin B3 | 0.552mg | 0.037mg | 3% |
| Vitamin B2 | 0.032mg | 0mg | 2% |
| Vitamin A | 7µg | 20µg | 1% |
| Choline | 16.5mg | 10.3mg | 1% |
| Protein | 1.53g | 0.84g | 1% |
| Vitamin K | 2.3µg | 1.4µg | 1% |
| Calories | 118kcal | 115kcal | 0% |
| Net carbs | 23.78g | 3.06g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Zinc | 0.24mg | 0.22mg | 0% |
| Selenium | 0.7µg | 0.9µg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0.026mg | 0% |
| Isoleucine | 0.052mg | 0.031mg | 0% |
| Leucine | 0.096mg | 0.05mg | 0% |
| Lysine | 0.059mg | 0.032mg | 0% |
| Methionine | 0.021mg | 0.012mg | 0% |
| Phenylalanine | 0.071mg | 0.029mg | 0% |
| Valine | 0.062mg | 0.038mg | 0% |
| Histidine | 0.034mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +82.1% |
| Contains more CarbsCarbs | +345.4% |
| Contains more FatsFats | +6182.4% |
| Contains more WaterWater | +14.9% |
| Contains more OtherOther | +172% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.4% |
| Contains more Mono. FatMonounsaturated fat | +131366.7% |
| Contains more Poly. FatPolyunsaturated fat | +1098.7% |