Yam vs. Pasta — In-Depth Nutrition Comparison
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A recap on differences between yam and pasta
- Yam has more potassium, vitamin B6, vitamin C, copper, and manganese; however, pasta is higher in folate, vitamin B2, vitamin B1, and iron.
- Yam covers your daily potassium needs 23% more than pasta.
Food varieties used in this article are Yam, raw and Pasta, fresh-refrigerated, plain, cooked.
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 | +16.7% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +3300% |
| Contains more CopperCopper | +91.4% |
| Contains more ManganeseManganese | +77.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +111.1% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +14.5% |
| Contains less SodiumSodium | -33.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +16.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +71.6% |
| Contains more Vitamin B6Vitamin B6 | +761.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +86.6% |
| Contains more Vitamin B2Vitamin B2 | +368.8% |
| Contains more Vitamin B3Vitamin B3 | +79.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +178.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 816mg | 24mg | 23% |
| Vitamin B6 | 0.293mg | 0.034mg | 20% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Fiber | 4.1g | 16% | |
| Cholesterol | 0mg | 33mg | 11% |
| Folate | 23µg | 64µg | 10% |
| Vitamin B2 | 0.032mg | 0.15mg | 9% |
| Copper | 0.178mg | 0.093mg | 9% |
| Manganese | 0.397mg | 0.224mg | 8% |
| Vitamin B1 | 0.112mg | 0.209mg | 8% |
| Iron | 0.54mg | 1.14mg | 8% |
| Protein | 1.53g | 5.15g | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Choline | 16.5mg | 3% | |
| Zinc | 0.24mg | 0.56mg | 3% |
| Vitamin B5 | 0.314mg | 0.183mg | 3% |
| Vitamin B3 | 0.552mg | 0.992mg | 3% |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.35mg | 2% | |
| Polyunsaturated fat | 0.076g | 0.429g | 2% |
| Saturated fat | 0.037g | 0.15g | 1% |
| Calories | 118kcal | 131kcal | 1% |
| Selenium | 0.7µg | 1% | |
| Calcium | 17mg | 6mg | 1% |
| Carbs | 27.88g | 24.93g | 1% |
| Magnesium | 21mg | 18mg | 1% |
| Fats | 0.17g | 1.05g | 1% |
| Phosphorus | 55mg | 63mg | 1% |
| Net carbs | 23.78g | 24.93g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 9mg | 6mg | 0% |
| Vitamin A | 7µg | 6µg | 0% |
| Monounsaturated fat | 0.006g | 0.124g | 0% |
| Tryptophan | 0.012mg | 0.065mg | 0% |
| Threonine | 0.054mg | 0.134mg | 0% |
| Isoleucine | 0.052mg | 0.197mg | 0% |
| Leucine | 0.096mg | 0.348mg | 0% |
| Lysine | 0.059mg | 0.097mg | 0% |
| Methionine | 0.021mg | 0.079mg | 0% |
| Phenylalanine | 0.071mg | 0.247mg | 0% |
| Valine | 0.062mg | 0.217mg | 0% |
| Histidine | 0.034mg | 0.103mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +11.8% |
| Contains more OtherOther | +164.5% |
| Contains more ProteinProtein | +236.6% |
| Contains more FatsFats | +517.6% |
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.3% |
| Contains more Mono. FatMonounsaturated fat | +1966.7% |
| Contains more Poly. FatPolyunsaturated fat | +464.5% |