Yam vs. Pilaf — In-Depth Nutrition Comparison
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Summary of differences between yam and pilaf
- Yam has more potassium and vitamin C, while pilaf has more selenium, folate, vitamin B1, vitamin B3, iron, manganese, and phosphorus.
- Pilaf covers your daily need for selenium, 58% more than yam.
- Yam contains 4 times more potassium than pilaf. While yam contains 816mg of potassium, pilaf contains only 188mg.
- The amount of sodium in yam is lower.
These are the specific foods used in this comparison Yam, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 PotassiumPotassium | +334% |
| Contains less SodiumSodium | -99.3% |
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more CalciumCalcium | +388.2% |
| Contains more IronIron | +351.9% |
| Contains more ZincZinc | +320.8% |
| Contains more PhosphorusPhosphorus | +180% |
| Contains more ManganeseManganese | +122.2% |
| Contains more SeleniumSelenium | +4528.6% |
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 | +317.1% |
| Contains more Vitamin AVitamin A | +75% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin KVitamin K | +360% |
| Contains more Vitamin B1Vitamin B1 | +438.4% |
| Contains more Vitamin B2Vitamin B2 | +171.9% |
| Contains more Vitamin B3Vitamin B3 | +1010% |
| Contains more Vitamin B5Vitamin B5 | +127.7% |
| Contains more Vitamin B6Vitamin B6 | +36.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +821.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 32.4µg | 58% |
| Sodium | 9mg | 1303mg | 56% |
| Folate | 23µg | 212µg | 47% |
| Vitamin B1 | 0.112mg | 0.603mg | 41% |
| Vitamin B3 | 0.552mg | 6.127mg | 35% |
| Starch | 71.23g | 29% | |
| Iron | 0.54mg | 2.44mg | 24% |
| Manganese | 0.397mg | 0.882mg | 21% |
| Protein | 1.53g | 10.42g | 18% |
| Potassium | 816mg | 188mg | 18% |
| Carbs | 27.88g | 76.31g | 16% |
| Vitamin C | 17.1mg | 4.1mg | 14% |
| Phosphorus | 55mg | 154mg | 14% |
| Calories | 118kcal | 359kcal | 12% |
| Fiber | 4.1g | 1.2g | 12% |
| Vitamin B6 | 0.293mg | 0.4mg | 8% |
| Vitamin B5 | 0.314mg | 0.715mg | 8% |
| Zinc | 0.24mg | 1.01mg | 7% |
| Calcium | 17mg | 83mg | 7% |
| Vitamin B2 | 0.032mg | 0.087mg | 4% |
| Magnesium | 21mg | 32mg | 3% |
| Polyunsaturated fat | 0.076g | 0.377g | 2% |
| Fats | 0.17g | 1.37g | 2% |
| Vitamin K | 2.3µg | 0.5µg | 2% |
| Vitamin E | 0.35mg | 0.04mg | 2% |
| Saturated fat | 0.037g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Copper | 0.178mg | 0.166mg | 1% |
| Monounsaturated fat | 0.006g | 0.373g | 1% |
| Net carbs | 23.78g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.5g | 1.53g | N/A |
| Vitamin A | 7µg | 4µg | 0% |
| Choline | 16.5mg | 17.5mg | 0% |
| Tryptophan | 0.012mg | 0.086mg | 0% |
| Threonine | 0.054mg | 0.221mg | 0% |
| Isoleucine | 0.052mg | 0.279mg | 0% |
| Leucine | 0.096mg | 0.523mg | 0% |
| Lysine | 0.059mg | 0.189mg | 0% |
| Methionine | 0.021mg | 0.145mg | 0% |
| Phenylalanine | 0.071mg | 0.32mg | 0% |
| Valine | 0.062mg | 0.374mg | 0% |
| Histidine | 0.034mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +765.7% |
| Contains more ProteinProtein | +581% |
| Contains more FatsFats | +705.9% |
| Contains more CarbsCarbs | +173.7% |
| Contains more OtherOther | +370.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.9% |
| Contains more Mono. FatMonounsaturated fat | +6116.7% |
| Contains more Poly. FatPolyunsaturated fat | +396.1% |