Yam vs. Omelette — In-Depth Nutrition Comparison
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Differences between yam and omelette
- Yam is higher in potassium, vitamin C, and fiber; however, omelette is richer in selenium, choline, vitamin B12, vitamin B2, and vitamin B5.
- Omelette's daily need coverage for cholesterol is 104% higher.
- Yam has less saturated fat.
- Omelette has a lower glycemic index (0) than yam (51).
The food types used in this comparison are Yam, raw and Egg, whole, cooked, omelet.
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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 | +90.9% |
| Contains more PotassiumPotassium | +597.4% |
| Contains more CopperCopper | +182.5% |
| Contains less SodiumSodium | -94.2% |
| Contains more ManganeseManganese | +1554.2% |
| Contains more CalciumCalcium | +182.4% |
| Contains more IronIron | +174.1% |
| Contains more ZincZinc | +354.2% |
| Contains more PhosphorusPhosphorus | +203.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +229.4% |
| Contains more Vitamin B3Vitamin B3 | +762.5% |
| Contains more Vitamin B6Vitamin B6 | +104.9% |
| Contains more Vitamin AVitamin A | +2357.1% |
| Contains more Vitamin EVitamin E | +268.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1106.3% |
| Contains more Vitamin B5Vitamin B5 | +310.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +95.7% |
| Contains more FolateFolate | +69.6% |
| Contains more CholineCholine | +1400.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Selenium | 0.7µg | 25.8µg | 46% |
| Choline | 16.5mg | 247.6mg | 42% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Vitamin B2 | 0.032mg | 0.386mg | 27% |
| Potassium | 816mg | 117mg | 21% |
| Vitamin B5 | 0.314mg | 1.289mg | 20% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Fats | 0.17g | 11.66g | 18% |
| Vitamin A | 7µg | 172µg | 18% |
| Protein | 1.53g | 10.57g | 18% |
| Polyunsaturated fat | 0.076g | 2.712g | 18% |
| Phosphorus | 55mg | 167mg | 16% |
| Manganese | 0.397mg | 0.024mg | 16% |
| Fiber | 4.1g | 0g | 16% |
| Saturated fat | 0.037g | 3.319g | 15% |
| Copper | 0.178mg | 0.063mg | 13% |
| Vitamin B6 | 0.293mg | 0.143mg | 12% |
| Iron | 0.54mg | 1.48mg | 12% |
| Monounsaturated fat | 0.006g | 4.843g | 12% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Vitamin D | 0IU | 69IU | 9% |
| Carbs | 27.88g | 0.64g | 9% |
| Zinc | 0.24mg | 1.09mg | 8% |
| Vitamin B1 | 0.112mg | 0.034mg | 7% |
| Vitamin E | 0.35mg | 1.29mg | 6% |
| Sodium | 9mg | 155mg | 6% |
| Folate | 23µg | 39µg | 4% |
| Vitamin B3 | 0.552mg | 0.064mg | 3% |
| Calcium | 17mg | 48mg | 3% |
| Calories | 118kcal | 154kcal | 2% |
| Vitamin K | 2.3µg | 4.5µg | 2% |
| Magnesium | 21mg | 11mg | 2% |
| Net carbs | 23.78g | 0.64g | N/A |
| Sugar | 0.5g | 0.31g | N/A |
| Trans fat | 0g | 0.709g | N/A |
| Tryptophan | 0.012mg | 0.14mg | 0% |
| Threonine | 0.054mg | 0.467mg | 0% |
| Isoleucine | 0.052mg | 0.565mg | 0% |
| Leucine | 0.096mg | 0.913mg | 0% |
| Lysine | 0.059mg | 0.767mg | 0% |
| Methionine | 0.021mg | 0.319mg | 0% |
| Phenylalanine | 0.071mg | 0.572mg | 0% |
| Valine | 0.062mg | 0.722mg | 0% |
| Histidine | 0.034mg | 0.26mg | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4256.3% |
| Contains more ProteinProtein | +590.8% |
| Contains more FatsFats | +6758.8% |
| Contains more OtherOther | +22% |
~equal in
Water
~76.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +80616.7% |
| Contains more Poly. FatPolyunsaturated fat | +3468.4% |