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  6. Yam vs. Penne

Yam vs. Penne — In-Depth Nutrition Comparison

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What are the differences between yam and penne?

  • Yam is higher in potassium, vitamin C, and fiber, yet penne is higher in phosphorus, zinc, calcium, and monounsaturated fat.
  • Yam's daily need coverage for potassium is 20% more.
  • The amount of sodium in yam is lower.

We used Yam, raw and KASHI Three Cheese Penne, frozen, unprepared types in this article.

Infographic

Yam vs Penne 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
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%
Penne
Penne
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more PotassiumPotassium +568.9%
Contains more CopperCopper +∞%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +423.5%
Contains more IronIron +48.1%
Contains more ZincZinc +358.3%
Contains more PhosphorusPhosphorus +114.5%

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
11
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 Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Penne
Penne
0
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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Yam Penne DV% diff.
Vitamin B6 0.293mg 23%
Potassium 816mg 122mg 20%
Copper 0.178mg 20%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 17%
Saturated fat 0.037g 2.3g 10%
Sodium 9mg 248mg 10%
Phosphorus 55mg 118mg 9%
Vitamin B1 0.112mg 9%
Zinc 0.24mg 1.1mg 8%
Protein 1.53g 5.7g 8%
Calcium 17mg 89mg 7%
Fiber 4.1g 2.7g 6%
Folate 23µg 6%
Fats 0.17g 4g 6%
Vitamin B5 0.314mg 6%
Cholesterol 0mg 12mg 4%
Carbs 27.88g 16.8g 4%
Vitamin B3 0.552mg 3%
Choline 16.5mg 3%
Iron 0.54mg 0.8mg 3%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.076g 0.4g 2%
Vitamin B2 0.032mg 2%
Monounsaturated fat 0.006g 1g 2%
Magnesium 21mg 30mg 2%
Vitamin E 0.35mg 2%
Vitamin A 7µg 1%
Selenium 0.7µg 1%
Calories 118kcal 126kcal 0%
Net carbs 23.78g 14.1g N/A
Sugar 0.5g 1.9g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Penne
Penne
4
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more CarbsCarbs +66%
Contains more ProteinProtein +272.5%
Contains more FatsFats +2252.9%
Contains more OtherOther +34.1%
~equal in Water ~72.4g

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
Penne
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +16566.7%
Contains more Poly. FatPolyunsaturated fat +426.3%

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

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.