Yam vs. Porridge — In-Depth Nutrition Comparison
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The main differences between yam and porridge
- Yam has more potassium, vitamin B6, vitamin C, manganese, copper, fiber, and phosphorus; however, porridge has more iron and calcium.
- Daily need coverage for iron for porridge is 40% higher.
- Porridge has a higher glycemic index than yam.
Food types used in this article are Yam, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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.
| Contains more MagnesiumMagnesium | +320% |
| Contains more PotassiumPotassium | +5000% |
| Contains more CopperCopper | +345% |
| Contains more ZincZinc | +84.6% |
| Contains more PhosphorusPhosphorus | +266.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +411.8% |
| Contains more IronIron | +592.6% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +300% |
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 | +1650% |
| Contains more Vitamin B1Vitamin B1 | +103.6% |
| Contains more Vitamin B2Vitamin B2 | +28% |
| Contains more Vitamin B5Vitamin B5 | +342.3% |
| Contains more Vitamin B6Vitamin B6 | +2153.8% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +91.7% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +165% |
| Contains more OtherOther | +272.7% |
| Contains more FatsFats | +23.5% |
| Contains more WaterWater | +25.9% |
~equal in
Protein
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.8% |
| Contains more Mono. FatMonounsaturated fat | +366.7% |
| Contains more Poly. FatPolyunsaturated fat | +50% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.54mg | 3.74mg | 40% |
| Potassium | 816mg | 16mg | 24% |
| Vitamin B6 | 0.293mg | 0.013mg | 22% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Manganese | 0.397mg | 0mg | 17% |
| Copper | 0.178mg | 0.04mg | 15% |
| Fiber | 4.1g | 0.5g | 14% |
| Calcium | 17mg | 87mg | 7% |
| Carbs | 27.88g | 10.52g | 6% |
| Phosphorus | 55mg | 15mg | 6% |
| Vitamin B1 | 0.112mg | 0.055mg | 5% |
| Vitamin B5 | 0.314mg | 0.071mg | 5% |
| Magnesium | 21mg | 5mg | 4% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Choline | 16.5mg | 3% | |
| Folate | 23µg | 12µg | 3% |
| Calories | 118kcal | 50kcal | 3% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Vitamin E | 0.35mg | 0.02mg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin B2 | 0.032mg | 0.025mg | 1% |
| Zinc | 0.24mg | 0.13mg | 1% |
| Protein | 1.53g | 1.44g | 0% |
| Fats | 0.17g | 0.21g | 0% |
| Net carbs | 23.78g | 10.02g | N/A |
| Sugar | 0.5g | 0.03g | N/A |
| Sodium | 9mg | 6mg | 0% |
| Vitamin B3 | 0.552mg | 0.52mg | 0% |
| Saturated fat | 0.037g | 0.033g | 0% |
| Monounsaturated fat | 0.006g | 0.028g | 0% |
| Polyunsaturated fat | 0.076g | 0.114g | 0% |
| Tryptophan | 0.012mg | 0.02mg | 0% |
| Threonine | 0.054mg | 0.045mg | 0% |
| Isoleucine | 0.052mg | 0.063mg | 0% |
| Leucine | 0.096mg | 0.11mg | 0% |
| Lysine | 0.059mg | 0.037mg | 0% |
| Methionine | 0.021mg | 0.027mg | 0% |
| Phenylalanine | 0.071mg | 0.078mg | 0% |
| Valine | 0.062mg | 0.07mg | 0% |
| Histidine | 0.034mg | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
4%
Minerals Daily Need Coverage Score
26%
21%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.004g)
Which food is cheaper?
Porridge is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)