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  6. Yam vs. Peppermint

Yam vs. Peppermint — In-Depth Nutrition Comparison

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A recap on differences between yam and peppermint

  • Yam has less vitamin A, iron, manganese, folate, calcium, vitamin B2, copper, vitamin C, fiber, and magnesium.
  • Peppermint covers your daily vitamin A needs 82% more than yam.
  • The glycemic index of peppermint is higher.

Food varieties used in this article are Yam, raw and Peppermint, fresh.

Infographic

Yam vs Peppermint 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
3
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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more PotassiumPotassium +43.4%
Contains less SodiumSodium -71%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +281%
Contains more CalciumCalcium +1329.4%
Contains more IronIron +840.7%
Contains more CopperCopper +84.8%
Contains more ZincZinc +362.5%
Contains more PhosphorusPhosphorus +32.7%
Contains more ManganeseManganese +196.2%

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
5
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%
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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.6%
Contains more Vitamin B6Vitamin B6 +127.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +86%
Contains more Vitamin AVitamin A +2928.6%
Contains more Vitamin B2Vitamin B2 +731.3%
Contains more Vitamin B3Vitamin B3 +209.1%
Contains more FolateFolate +395.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.338mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Peppermint DV% diff.
Iron 0.54mg 5.08mg 57%
Manganese 0.397mg 1.176mg 34%
Folate 23µg 114µg 23%
Vitamin A 7µg 212µg 23%
Calcium 17mg 243mg 23%
Vitamin B2 0.032mg 0.266mg 18%
Copper 0.178mg 0.329mg 17%
Vitamin C 17.1mg 31.8mg 16%
Fiber 4.1g 8g 16%
Magnesium 21mg 80mg 14%
Vitamin B6 0.293mg 0.129mg 13%
Zinc 0.24mg 1.11mg 8%
Vitamin B3 0.552mg 1.706mg 7%
Potassium 816mg 569mg 7%
Protein 1.53g 3.75g 4%
Carbs 27.88g 14.89g 4%
Phosphorus 55mg 73mg 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.076g 0.508g 3%
Vitamin B1 0.112mg 0.082mg 3%
Vitamin K 2.3µg 2%
Calories 118kcal 70kcal 2%
Vitamin E 0.35mg 2%
Selenium 0.7µg 1%
Sodium 9mg 31mg 1%
Saturated fat 0.037g 0.246g 1%
Fats 0.17g 0.94g 1%
Net carbs 23.78g 6.89g N/A
Sugar 0.5g N/A
Vitamin B5 0.314mg 0.338mg 0%
Monounsaturated fat 0.006g 0.033g 0%
Tryptophan 0.012mg 0.058mg 0%
Threonine 0.054mg 0.154mg 0%
Isoleucine 0.052mg 0.154mg 0%
Leucine 0.096mg 0.281mg 0%
Lysine 0.059mg 0.161mg 0%
Methionine 0.021mg 0.053mg 0%
Phenylalanine 0.071mg 0.191mg 0%
Valine 0.062mg 0.187mg 0%
Histidine 0.034mg 0.075mg 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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more CarbsCarbs +87.2%
Contains more ProteinProtein +145.1%
Contains more FatsFats +452.9%
Contains more WaterWater +13%
Contains more OtherOther +115.9%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +568.4%

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.