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  6. Yam vs. Omelette

Yam vs. Omelette — In-Depth Nutrition Comparison

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Differences between Yam and Omelette

  • Yam is higher in Potassium, and Vitamin C, however, Omelette is richer in Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, and Vitamin A RAE.
  • Omelette's daily need coverage for Cholesterol is 104% higher.
  • Yam has less Saturated Fat.

The food types used in this comparison are Yam, raw and Egg, whole, cooked, omelet.

Infographic

Yam vs Omelette infographic
Infographic link

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
5
:
5
Omelette
Omelette
Contains more Magnesium +90.9%
Contains more Potassium +597.4%
Contains less Sodium -94.2%
Contains more Copper +182.5%
Contains more Manganese +1554.2%
Contains more Calcium +182.4%
Contains more Iron +174.1%
Contains more Phosphorus +203.6%
Contains more Zinc +354.2%
Contains more Selenium +3585.7%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Magnesium +90.9%
Contains more Potassium +597.4%
Contains less Sodium -94.2%
Contains more Copper +182.5%
Contains more Manganese +1554.2%
Contains more Calcium +182.4%
Contains more Iron +174.1%
Contains more Phosphorus +203.6%
Contains more Zinc +354.2%
Contains more Selenium +3585.7%

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
4
:
8
Omelette
Omelette
Contains more Vitamin C +∞%
Contains more Vitamin B1 +229.4%
Contains more Vitamin B3 +762.5%
Contains more Vitamin B6 +104.9%
Contains more Vitamin A +347.1%
Contains more Vitamin E +268.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1106.3%
Contains more Vitamin B5 +310.5%
Contains more Folate +69.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +95.7%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +229.4%
Contains more Vitamin B3 +762.5%
Contains more Vitamin B6 +104.9%
Contains more Vitamin A +347.1%
Contains more Vitamin E +268.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1106.3%
Contains more Vitamin B5 +310.5%
Contains more Folate +69.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +95.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Omelette
Omelette
Contains more Carbs +4256.3%
Contains more Protein +590.8%
Contains more Fats +6758.8%
Contains more Other +22%
Equal in Water - 76.13
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Carbs +4256.3%
Contains more Protein +590.8%
Contains more Fats +6758.8%
Contains more Other +22%
Equal in Water - 76.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Omelette
Omelette
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +80616.7%
Contains more Polyunsaturated fat +3468.4%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +80616.7%
Contains more Polyunsaturated fat +3468.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Omelette
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Omelette Opinion
Net carbs 23.78g 0.64g Yam
Protein 1.53g 10.57g Omelette
Fats 0.17g 11.66g Omelette
Carbs 27.88g 0.64g Yam
Calories 118kcal 154kcal Omelette
Sugar 0.5g 0.31g Omelette
Fiber 4.1g 0g Yam
Calcium 17mg 48mg Omelette
Iron 0.54mg 1.48mg Omelette
Magnesium 21mg 11mg Yam
Phosphorus 55mg 167mg Omelette
Potassium 816mg 117mg Yam
Sodium 9mg 155mg Yam
Zinc 0.24mg 1.09mg Omelette
Copper 0.178mg 0.063mg Yam
Manganese 0.397mg 0.024mg Yam
Selenium 0.7µg 25.8µg Omelette
Vitamin A 138IU 617IU Omelette
Vitamin A RAE 7µg 172µg Omelette
Vitamin E 0.35mg 1.29mg Omelette
Vitamin D 0IU 69IU Omelette
Vitamin D 0µg 1.7µg Omelette
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.034mg Yam
Vitamin B2 0.032mg 0.386mg Omelette
Vitamin B3 0.552mg 0.064mg Yam
Vitamin B5 0.314mg 1.289mg Omelette
Vitamin B6 0.293mg 0.143mg Yam
Folate 23µg 39µg Omelette
Vitamin B12 0µg 0.76µg Omelette
Vitamin K 2.3µg 4.5µg Omelette
Tryptophan 0.012mg 0.14mg Omelette
Threonine 0.054mg 0.467mg Omelette
Isoleucine 0.052mg 0.565mg Omelette
Leucine 0.096mg 0.913mg Omelette
Lysine 0.059mg 0.767mg Omelette
Methionine 0.021mg 0.319mg Omelette
Phenylalanine 0.071mg 0.572mg Omelette
Valine 0.062mg 0.722mg Omelette
Histidine 0.034mg 0.26mg Omelette
Cholesterol 0mg 313mg Yam
Trans Fat 0g 0.709g Yam
Saturated Fat 0.037g 3.319g Yam
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 0.006g 4.843g Omelette
Polyunsaturated fat 0.076g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yam
38%
Omelette
Minerals Daily Need Coverage Score
26%
Yam
37%
Omelette

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 146mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 3.282g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.