Yam vs. Pita — In-Depth Nutrition Comparison
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The main differences between yam and pita
- Yam has more potassium, vitamin B6, vitamin C, and fiber; however, pita has more vitamin B1, iron, vitamin B3, calcium, and phosphorus.
- Daily need coverage for sodium for pita is 23% higher.
- Yam is lower in sodium.
- Pita has a higher glycemic index than yam.
Food types used in this article are Yam, raw and Bread, pita, white, unenriched.
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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 | +580% |
| Contains less SodiumSodium | -98.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +23.8% |
| Contains more CalciumCalcium | +405.9% |
| Contains more IronIron | +159.3% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +76.4% |
| Contains more ManganeseManganese | +21.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +761.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +138.4% |
| Contains more Vitamin B2Vitamin B2 | +203.1% |
| Contains more Vitamin B3Vitamin B3 | +288% |
| Contains more Vitamin B5Vitamin B5 | +26.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 9mg | 536mg | 23% |
| Vitamin B6 | 0.293mg | 0.034mg | 20% |
| Potassium | 816mg | 120mg | 20% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Protein | 1.53g | 9.1g | 15% |
| Vitamin B1 | 0.112mg | 0.267mg | 13% |
| Iron | 0.54mg | 1.4mg | 11% |
| Vitamin B3 | 0.552mg | 2.142mg | 10% |
| Carbs | 27.88g | 55.7g | 9% |
| Fiber | 4.1g | 2.2g | 8% |
| Calories | 118kcal | 275kcal | 8% |
| Calcium | 17mg | 86mg | 7% |
| Phosphorus | 55mg | 97mg | 6% |
| Vitamin B2 | 0.032mg | 0.097mg | 5% |
| Zinc | 0.24mg | 0.84mg | 5% |
| Manganese | 0.397mg | 0.481mg | 4% |
| Choline | 16.5mg | 3% | |
| Polyunsaturated fat | 0.076g | 0.535g | 3% |
| Fats | 0.17g | 1.2g | 2% |
| Vitamin B5 | 0.314mg | 0.397mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.35mg | 2% | |
| Magnesium | 21mg | 26mg | 1% |
| Saturated fat | 0.037g | 0.166g | 1% |
| Copper | 0.178mg | 0.168mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 23.78g | 53.5g | N/A |
| Sugar | 0.5g | N/A | |
| Folate | 23µg | 24µg | 0% |
| Monounsaturated fat | 0.006g | 0.105g | 0% |
| Tryptophan | 0.012mg | 0.105mg | 0% |
| Threonine | 0.054mg | 0.257mg | 0% |
| Isoleucine | 0.052mg | 0.349mg | 0% |
| Leucine | 0.096mg | 0.634mg | 0% |
| Lysine | 0.059mg | 0.219mg | 0% |
| Methionine | 0.021mg | 0.16mg | 0% |
| Phenylalanine | 0.071mg | 0.446mg | 0% |
| Valine | 0.062mg | 0.394mg | 0% |
| Histidine | 0.034mg | 0.195mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +116.8% |
| Contains more ProteinProtein | +494.8% |
| Contains more FatsFats | +605.9% |
| Contains more CarbsCarbs | +99.8% |
| Contains more OtherOther | +131.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.7% |
| Contains more Mono. FatMonounsaturated fat | +1650% |
| Contains more Poly. FatPolyunsaturated fat | +603.9% |