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  6. Yam vs. Piña colada

Yam vs. Piña colada — In-Depth Nutrition Comparison

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How are yam and piña colada different?

  • Yam is richer in potassium, vitamin B6, fiber, vitamin C, copper, vitamin B1, phosphorus, and vitamin B5, while piña colada is higher in manganese.
  • Yam covers your daily need for potassium, 22% more than piña colada.
  • Yam contains 14 times more fiber than piña colada. Yam contains 4.1g of fiber, while piña colada contains 0.3g.
  • Yam is lower in saturated fat.
  • Yam has a higher glycemic index (51) than piña colada (15).

Yam, raw and Alcoholic beverage, pina colada, prepared-from-recipe types were used in this article.

Infographic

Yam vs Piña colada 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
7
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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +1049.3%
Contains more IronIron +157.1%
Contains more CopperCopper +125.3%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +685.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +33%
~equal in Selenium ~0.7µg

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%
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +249%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +286.2%
Contains more Vitamin B2Vitamin B2 +88.2%
Contains more Vitamin B3Vitamin B3 +367.8%
Contains more Vitamin B5Vitamin B5 +414.8%
Contains more Vitamin B6Vitamin B6 +551.1%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +91.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Piña colada DV% diff.
Potassium 816mg 71mg 22%
Vitamin B6 0.293mg 0.045mg 19%
Fiber 4.1g 0.3g 15%
Vitamin C 17.1mg 4.9mg 14%
Copper 0.178mg 0.079mg 11%
Vitamin B1 0.112mg 0.029mg 7%
Phosphorus 55mg 7mg 7%
Saturated fat 0.037g 1.636g 7%
Manganese 0.397mg 0.528mg 6%
Vitamin B5 0.314mg 0.061mg 5%
Iron 0.54mg 0.21mg 4%
Choline 16.5mg 3%
Folate 23µg 12µg 3%
Vitamin B3 0.552mg 0.118mg 3%
Calories 118kcal 174kcal 3%
Fats 0.17g 1.88g 3%
Magnesium 21mg 8mg 3%
Vitamin E 0.35mg 0.02mg 2%
Protein 1.53g 0.42g 2%
Vitamin K 2.3µg 0.1µg 2%
Carbs 27.88g 22.66g 2%
Vitamin A 7µg 0µg 1%
Zinc 0.24mg 0.13mg 1%
Vitamin B2 0.032mg 0.017mg 1%
Calcium 17mg 8mg 1%
Net carbs 23.78g 22.36g N/A
Sugar 0.5g 22.33g N/A
Sodium 9mg 6mg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.006g 0.082g 0%
Polyunsaturated fat 0.076g 0.033g 0%
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
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +264.3%
Contains more CarbsCarbs +23%
Contains more FatsFats +1005.9%
Contains more OtherOther +1125.6%
~equal in Water ~64.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Poly. FatPolyunsaturated fat +130.3%
Contains more Mono. FatMonounsaturated fat +1266.7%

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.