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  6. Yam vs. Scallion

Yam vs. Scallion — In-Depth Nutrition Comparison

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Important differences between yam and scallions

  • Yam has more vitamin B6, potassium, copper, manganese, and fiber; however, scallions are richer in vitamin K, vitamin A, iron, folate, and calcium.
  • Scallions' daily need coverage for vitamin K is 171% more.
  • Yam contains 5 times more vitamin B6 than scallions. Yam contains 0.293mg of vitamin B6, while scallions contain 0.061mg.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of scallions is 32.

The food varieties used in the comparison are Yam, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Yam vs Scallion 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more PotassiumPotassium +195.7%
Contains more CopperCopper +114.5%
Contains more PhosphorusPhosphorus +48.6%
Contains less SodiumSodium -43.8%
Contains more ManganeseManganese +148.1%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +323.5%
Contains more IronIron +174.1%
Contains more ZincZinc +62.5%
~equal in Magnesium ~20mg

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
3
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48%
Contains more Vitamin B1Vitamin B1 +103.6%
Contains more Vitamin B5Vitamin B5 +318.7%
Contains more Vitamin B6Vitamin B6 +380.3%
Contains more Vitamin AVitamin A +614.3%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +178.3%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.525mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Scallion DV% diff.
Vitamin K 2.3µg 207µg 171%
Vitamin B6 0.293mg 0.061mg 18%
Potassium 816mg 276mg 16%
Iron 0.54mg 1.48mg 12%
Copper 0.178mg 0.083mg 11%
Manganese 0.397mg 0.16mg 10%
Folate 23µg 64µg 10%
Carbs 27.88g 7.34g 7%
Calcium 17mg 72mg 6%
Fiber 4.1g 2.6g 6%
Vitamin A 7µg 50µg 5%
Vitamin B1 0.112mg 0.055mg 5%
Vitamin B5 0.314mg 0.075mg 5%
Calories 118kcal 32kcal 4%
Vitamin B2 0.032mg 0.08mg 4%
Phosphorus 55mg 37mg 3%
Vitamin C 17.1mg 18.8mg 2%
Choline 16.5mg 5.7mg 2%
Protein 1.53g 1.83g 1%
Zinc 0.24mg 0.39mg 1%
Vitamin E 0.35mg 0.55mg 1%
Fats 0.17g 0.19g 0%
Net carbs 23.78g 4.74g N/A
Magnesium 21mg 20mg 0%
Sugar 0.5g 2.33g N/A
Sodium 9mg 16mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B3 0.552mg 0.525mg 0%
Saturated fat 0.037g 0.032g 0%
Monounsaturated fat 0.006g 0.027g 0%
Polyunsaturated fat 0.076g 0.074g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.054mg 0.072mg 0%
Isoleucine 0.052mg 0.077mg 0%
Leucine 0.096mg 0.109mg 0%
Lysine 0.059mg 0.091mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.071mg 0.059mg 0%
Valine 0.062mg 0.081mg 0%
Histidine 0.034mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more CarbsCarbs +279.8%
Contains more ProteinProtein +19.6%
Contains more FatsFats +11.8%
Contains more WaterWater +29.1%
~equal in Other ~0.81g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +350%
~equal in Polyunsaturated fat ~0.074g

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.