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  6. Yam vs. Liver

Yam vs. Liver — In-Depth Nutrition Comparison

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Important differences between yam and liver

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3 than yam.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of liver is 0.

The food varieties used in the comparison are Yam, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Yam vs Liver 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
5
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%
Liver
Liver
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +444%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +32.3%
Contains more IronIron +3218.5%
Contains more CopperCopper +256.2%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +338.2%
Contains more SeleniumSelenium +9542.9%

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
3
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%
Liver
Liver
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +38%
Contains more Vitamin AVitamin A +77114.3%
Contains more Vitamin B1Vitamin B1 +130.4%
Contains more Vitamin B2Vitamin B2 +6762.5%
Contains more Vitamin B3Vitamin B3 +1428.1%
Contains more Vitamin B5Vitamin B5 +1420.4%
Contains more Vitamin B6Vitamin B6 +94.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +608.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 7µg 5405µg 600%
Iron 0.54mg 17.92mg 217%
Vitamin B2 0.032mg 2.196mg 166%
Selenium 0.7µg 67.5µg 121%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.314mg 4.774mg 89%
Zinc 0.24mg 6.72mg 59%
Copper 0.178mg 0.634mg 51%
Vitamin B3 0.552mg 8.435mg 49%
Protein 1.53g 26.02g 49%
Folate 23µg 163µg 35%
Phosphorus 55mg 241mg 27%
Vitamin B6 0.293mg 0.57mg 21%
Potassium 816mg 150mg 20%
Fiber 4.1g 0g 16%
Vitamin B1 0.112mg 0.258mg 12%
Carbs 27.88g 3.76g 8%
Vitamin C 17.1mg 23.6mg 7%
Fats 0.17g 4.4g 7%
Saturated fat 0.037g 1.41g 6%
Polyunsaturated fat 0.076g 1.05g 6%
Manganese 0.397mg 0.3mg 4%
Choline 16.5mg 3%
Monounsaturated fat 0.006g 0.63g 2%
Vitamin K 2.3µg 2%
Calories 118kcal 165kcal 2%
Vitamin E 0.35mg 2%
Sodium 9mg 49mg 2%
Magnesium 21mg 14mg 2%
Calcium 17mg 10mg 1%
Net carbs 23.78g 3.76g N/A
Sugar 0.5g N/A
Tryptophan 0.012mg 0.366mg 0%
Threonine 0.054mg 1.107mg 0%
Isoleucine 0.052mg 1.32mg 0%
Leucine 0.096mg 2.319mg 0%
Lysine 0.059mg 2.007mg 0%
Methionine 0.021mg 0.645mg 0%
Phenylalanine 0.071mg 1.274mg 0%
Valine 0.062mg 1.607mg 0%
Histidine 0.034mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +641.5%
Contains more ProteinProtein +1600.7%
Contains more FatsFats +2488.2%
Contains more OtherOther +82.9%
~equal in Water ~64.32g

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +10400%
Contains more Poly. FatPolyunsaturated fat +1281.6%

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.