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  6. Yam vs. Pomegranate

Yam vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between yam and pomegranate?

  • Yam is higher in potassium, vitamin B6, manganese, and vitamin C, yet pomegranate is higher in vitamin K.
  • Yam's daily need coverage for potassium is 17% more.
  • Yam has 4 times more vitamin B6 than pomegranate. While yam has 0.293mg of vitamin B6, pomegranate has only 0.075mg.
  • The amount of sugar in yam is lower.

We used Yam, raw and Pomegranates, raw types in this article.

Infographic

Yam vs Pomegranate 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
8
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +245.8%
Contains more IronIron +80%
Contains more CopperCopper +12.7%
Contains more PhosphorusPhosphorus +52.8%
Contains more ManganeseManganese +233.6%
Contains more SeleniumSelenium +40%
Contains more ZincZinc +45.8%
Contains less SodiumSodium -66.7%

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
6
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +67.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.2%
Contains more Vitamin B3Vitamin B3 +88.4%
Contains more Vitamin B6Vitamin B6 +290.7%
Contains more CholineCholine +117.1%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B5Vitamin B5 +20.1%
Contains more Vitamin KVitamin K +613%
Contains more FolateFolate +65.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Pomegranate DV% diff.
Potassium 816mg 236mg 17%
Vitamin B6 0.293mg 0.075mg 17%
Vitamin K 2.3µg 16.4µg 12%
Manganese 0.397mg 0.119mg 12%
Vitamin C 17.1mg 10.2mg 8%
Vitamin B1 0.112mg 0.067mg 4%
Folate 23µg 38µg 4%
Phosphorus 55mg 36mg 3%
Carbs 27.88g 18.7g 3%
Iron 0.54mg 0.3mg 3%
Choline 16.5mg 7.6mg 2%
Vitamin B3 0.552mg 0.293mg 2%
Vitamin B2 0.032mg 0.053mg 2%
Vitamin E 0.35mg 0.6mg 2%
Calories 118kcal 83kcal 2%
Fats 0.17g 1.17g 2%
Copper 0.178mg 0.158mg 2%
Magnesium 21mg 12mg 2%
Zinc 0.24mg 0.35mg 1%
Vitamin A 7µg 0µg 1%
Vitamin B5 0.314mg 0.377mg 1%
Calcium 17mg 10mg 1%
Protein 1.53g 1.67g 0%
Net carbs 23.78g 14.7g N/A
Sugar 0.5g 13.67g N/A
Fiber 4.1g 4g 0%
Sodium 9mg 3mg 0%
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.037g 0.12g 0%
Monounsaturated fat 0.006g 0.093g 0%
Polyunsaturated fat 0.076g 0.079g 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
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more CarbsCarbs +49.1%
Contains more OtherOther +54.7%
Contains more FatsFats +588.2%
Contains more WaterWater +12%
~equal in Protein ~1.67g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Mono. FatMonounsaturated fat +1450%
~equal in Polyunsaturated fat ~0.079g

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.