Yam vs. Prunes — In-Depth Nutrition Comparison
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Important differences between yam and prunes
- Yam has more vitamin C, vitamin B6, and vitamin B1; however, prunes are richer in vitamin K, vitamin A, fiber, vitamin B2, copper, and vitamin B3.
- Prunes' daily need coverage for vitamin K is 48% more.
- Yam contains 29 times more vitamin C than prunes. Yam contains 17.1mg of vitamin C, while prunes contain 0.6mg.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of prunes is 29.
The food varieties used in the comparison are Yam, raw and Plums, dried (prunes), uncooked.
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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 | +11.5% |
| Contains more ManganeseManganese | +32.8% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more MagnesiumMagnesium | +95.2% |
| Contains more CalciumCalcium | +152.9% |
| Contains more IronIron | +72.2% |
| Contains more CopperCopper | +57.9% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +25.5% |
| Contains less SodiumSodium | -77.8% |
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 | +2750% |
| Contains more Vitamin B1Vitamin B1 | +119.6% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more FolateFolate | +475% |
| Contains more CholineCholine | +63.4% |
| Contains more Vitamin AVitamin A | +457.1% |
| Contains more Vitamin EVitamin E | +22.9% |
| Contains more Vitamin B2Vitamin B2 | +481.3% |
| Contains more Vitamin B3Vitamin B3 | +240.9% |
| Contains more Vitamin B5Vitamin B5 | +34.4% |
| Contains more Vitamin KVitamin K | +2487% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 59.5µg | 48% |
| Vitamin C | 17.1mg | 0.6mg | 18% |
| Fructose | 12.45g | 16% | |
| Fiber | 4.1g | 7.1g | 12% |
| Carbs | 27.88g | 63.88g | 12% |
| Vitamin B2 | 0.032mg | 0.186mg | 12% |
| Copper | 0.178mg | 0.281mg | 11% |
| Vitamin B3 | 0.552mg | 1.882mg | 8% |
| Vitamin B6 | 0.293mg | 0.205mg | 7% |
| Calories | 118kcal | 240kcal | 6% |
| Vitamin B1 | 0.112mg | 0.051mg | 5% |
| Iron | 0.54mg | 0.93mg | 5% |
| Magnesium | 21mg | 41mg | 5% |
| Folate | 23µg | 4µg | 5% |
| Vitamin A | 7µg | 39µg | 4% |
| Manganese | 0.397mg | 0.299mg | 4% |
| Calcium | 17mg | 43mg | 3% |
| Potassium | 816mg | 732mg | 2% |
| Zinc | 0.24mg | 0.44mg | 2% |
| Starch | 5.11g | 2% | |
| Phosphorus | 55mg | 69mg | 2% |
| Vitamin B5 | 0.314mg | 0.422mg | 2% |
| Choline | 16.5mg | 10.1mg | 1% |
| Vitamin E | 0.35mg | 0.43mg | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Protein | 1.53g | 2.18g | 1% |
| Fats | 0.17g | 0.38g | 0% |
| Net carbs | 23.78g | 56.78g | N/A |
| Sugar | 0.5g | 38.13g | N/A |
| Sodium | 9mg | 2mg | 0% |
| Saturated fat | 0.037g | 0.088g | 0% |
| Monounsaturated fat | 0.006g | 0.053g | 0% |
| Polyunsaturated fat | 0.076g | 0.062g | 0% |
| Tryptophan | 0.012mg | 0.025mg | 0% |
| Threonine | 0.054mg | 0.049mg | 0% |
| Isoleucine | 0.052mg | 0.041mg | 0% |
| Leucine | 0.096mg | 0.066mg | 0% |
| Lysine | 0.059mg | 0.05mg | 0% |
| Methionine | 0.021mg | 0.016mg | 0% |
| Phenylalanine | 0.071mg | 0.052mg | 0% |
| Valine | 0.062mg | 0.056mg | 0% |
| Histidine | 0.034mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +125.1% |
| Contains more ProteinProtein | +42.5% |
| Contains more FatsFats | +123.5% |
| Contains more CarbsCarbs | +129.1% |
| Contains more OtherOther | +222% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58% |
| Contains more Poly. FatPolyunsaturated fat | +22.6% |
| Contains more Mono. FatMonounsaturated fat | +783.3% |